Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7420
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#208 …}
  -em: Doctrine\ORM\EntityManager {#550 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#205 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#7467
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[80px] w-[130px] max-w-[130px]"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#7478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#7529
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "block header--logo-dark header--logo w-full dark:hidden h-[50px] scale-150"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#7544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "hidden header--logo-white header--logo w-full dark:block h-[50px] scale-150"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#7594
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "search"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "search"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7638
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7710
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline "
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "discipline "
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7758
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-7 w-7 mr-4 fill-current"
]

[
  "class" => "h-7 w-7 mr-4 fill-current"
]

App\Twig\Components\Media\Icon {#7782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-8 w-8 mr-3 fill-current"
]

[
  "class" => "h-8 w-8 mr-3 fill-current"
]

App\Twig\Components\Media\Icon {#7806
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

[
  "class" => "w-7 h-7 fill-black dark:fill-white transition group-hover:rotate-180"
]

App\Twig\Components\Media\Icon {#8101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#8088
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8179
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8180 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8178 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer"
]

App\Twig\Components\Media\Icon {#8331
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

[
  "class" => "hidden dark:block h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

[
  "class" => "block dark:hidden h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "google"
  "class" => "h-[24px] w-[20px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px]"
]

App\Twig\Components\Media\Icon {#8428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "google"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "apple"
  "class" => "h-[24px] w-[20px] fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "h-[24px] w-[20px] fill-white"
]

App\Twig\Components\Media\Icon {#8447
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-[80px] w-[300px]"
]

[
  "class" => "h-[80px] w-[300px]"
]

App\Twig\Components\Media\Icon {#8557
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-white w-[20px] h-[20px]"
]

[
  "class" => "fill-white w-[20px] h-[20px]"
]

App\Twig\Components\Media\Icon {#8591
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8631
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8655
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8679
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8799
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 mr-2 fill-current"
]

[
  "class" => "h-5 w-5 mr-2 fill-current"
]

App\Twig\Components\Media\Icon {#8823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8868
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

[
  "class" => "w-[26px] h-[26px] md:w-[15px] md:h-[15px] cursor-pointer text-white"
]

App\Twig\Components\Media\Icon {#8858
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-16 w-full"
]

[
  "class" => "h-16 w-full"
]

App\Twig\Components\Media\Icon {#8499
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4488
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Sitzende Viererfigur-Dehnung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8951
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Sitzende Viererfigur-Dehnung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4488
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Sitzende Viererfigur-Dehnung"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#8981
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#9003
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#9026
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

[
  "containerClass" => "my-4"
]

App\Twig\Components\Ad\AdBanner {#9069
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4419
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4421 …}
    #credits: Doctrine\ORM\PersistentCollection {#4423 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2697
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4470 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755544336 {#4457
      date: 2025-08-18 21:12:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544336 {#4409
      date: 2025-08-18 21:12:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 10
    -endTime: 23
    -youtubeId: "eRCpceBhcm0"
  }
  "title" => "Sitzende Gesässdehnung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9156
  +media: App\Entity\Media\MediaVideo {#4419
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4421 …}
    #credits: Doctrine\ORM\PersistentCollection {#4423 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2697
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4470 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755544336 {#4457
      date: 2025-08-18 21:12:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544336 {#4409
      date: 2025-08-18 21:12:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: 10
    -endTime: 23
    -youtubeId: "eRCpceBhcm0"
  }
  +title: "Sitzende Gesässdehnung"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#9172
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "program"
  "class" => "w-5 h-5 text-white inline-flex"
]

[
  "class" => "w-5 h-5 text-white inline-flex"
]

App\Twig\Components\Media\Icon {#9205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "mt-2 md:m-0"
]

[
  "class" => "mt-2 md:m-0"
]

App\Twig\Components\App\PageSharer {#9229
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68a3748f08c7f-sitzende-gesassdehnung?alias=13190&open-account-panel-popup=1"
  +title: "Sitzende Viererfigur-Dehnung - Übung - FitMetrics"
  +description: "Die sitzende Gesässdehnung ist eine einfache und dennoch sehr wirkungsvolle Übung, um Spannungen im Gesässbereich zu lösen und die Beweglichkeit der Hüften zu fördern. Sie wird häufig eingesetzt, um Verspannungen durch langes Sitzen oder intensive körperliche Aktivität zu reduzieren. Durch das Überkreuzen eines Beines über den gegenüberliegenden Oberschenkel und das sanfte Vorbeugen des Oberkörpers entsteht eine tiefe Dehnung im Gesässbereich, die gleichzeitig auch positive Effekte auf die Hüften und die Mobilität des Unterkörpers hat. Diese Übung eignet sich besonders für Personen, die viele Stunden im Sitzen verbringen, da sie hilft, Steifheit entgegenzuwirken und natürliche Bewegungsmuster wiederherzustellen. Auch Sportler und Fitnessbegeisterte nutzen diese Dehnung regelmässig, um die Regeneration zu fördern, das Verletzungsrisiko zu senken und die Leistungsfähigkeit zu verbessern. Die sitzende Position macht die Ausführung kontrolliert und zugänglich, wodurch sie sowohl für Anfänger als auch für Fortgeschrittene geeignet ist. Regelmässig durchgeführt, unterstützt die sitzende Gesässdehnung eine bessere Körperhaltung, reduziert Beschwerden in Hüfte und unterem Rücken und erhöht die funktionelle Beweglichkeit im Alltag. Da kein Equipment erforderlich ist, kann sie jederzeit zu Hause, im Büro oder nach dem Training ausgeführt werden, was sie zu einer vielseitigen und praktischen Ergänzung jeder Routine macht."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#9259
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9287
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#9427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#9458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1755603255
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf den Boden mit ausgestreckten Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Legen Sie den rechten Knöchel über den linken Oberschenkel knapp oberhalb des Knies."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stützen Sie die Hände hinter sich am Boden ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und lehnen Sie den Oberkörper sanft nach vorne, um die Dehnung in den Gesässmuskeln zu spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Dehnung für die gewünschte Zeit und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Wirbelsäule aufrecht und vermeiden Sie einen Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Passen Sie die Fussposition an, um die Intensität der Dehnung zu steuern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Entspannen Sie die Schultern und atmen Sie gleichmässig weiter."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, um sich vorzubereiten, bevor Sie sich nach vorne lehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie die Dehnung vertiefen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der gesamten Übung eine ruhige und gleichmässige Atmung bei."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9507
  +title: null
  +data: [
    "time" => 1755603255
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Setzen Sie sich auf den Boden mit ausgestreckten Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Legen Sie den rechten Knöchel über den linken Oberschenkel knapp oberhalb des Knies."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stützen Sie die Hände hinter sich am Boden ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und lehnen Sie den Oberkörper sanft nach vorne, um die Dehnung in den Gesässmuskeln zu spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Dehnung für die gewünschte Zeit und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Wirbelsäule aufrecht und vermeiden Sie einen Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Passen Sie die Fussposition an, um die Intensität der Dehnung zu steuern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Entspannen Sie die Schultern und atmen Sie gleichmässig weiter."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, um sich vorzubereiten, bevor Sie sich nach vorne lehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie die Dehnung vertiefen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der gesamten Übung eine ruhige und gleichmässige Atmung bei."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1755603255
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Hüftverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lendenwirbelsäulenschmerzen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9568
  +title: null
  +data: [
    "time" => 1755603255
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Hüftverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lendenwirbelsäulenschmerzen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#9555
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6788
    -news: Doctrine\ORM\PersistentCollection {#6805 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6803 …}
    #id: 5303
    #createdAt: DateTimeImmutable @1755544446 {#6793
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6818
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6755 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9612
  +faq: App\Entity\Faq {#6788
    -news: Doctrine\ORM\PersistentCollection {#6805 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6803 …}
    #id: 5303
    #createdAt: DateTimeImmutable @1755544446 {#6793
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6818
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6755 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wofür ist die sitzende Gesässdehnung gut?"
  "answer" => "Die sitzende Gesässdehnung hilft, Spannungen im Gesäss zu lösen, die Hüftflexibilität zu verbessern und Steifheit durch Sitzen oder körperliche Aktivität zu reduzieren."
]

App\Twig\Components\Ui\RawFaqComponent {#9640
  +question: "Wofür ist die sitzende Gesässdehnung gut?"
  +answer: "Die sitzende Gesässdehnung hilft, Spannungen im Gesäss zu lösen, die Hüftflexibilität zu verbessern und Steifheit durch Sitzen oder körperliche Aktivität zu reduzieren."
}

[
  "faq" => App\Entity\Faq {#6757
    -news: Doctrine\ORM\PersistentCollection {#6758 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6760 …}
    #id: 5304
    #createdAt: DateTimeImmutable @1755544446 {#6753
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6756
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6762 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9671
  +faq: App\Entity\Faq {#6757
    -news: Doctrine\ORM\PersistentCollection {#6758 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6760 …}
    #id: 5304
    #createdAt: DateTimeImmutable @1755544446 {#6753
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6756
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6762 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die sitzende Gesässdehnung halten?"
  "answer" => "Sie sollten die sitzende Gesässdehnung 20 bis 40 Sekunden pro Seite halten und je nach Bedarf zur Verbesserung der Flexibilität und Regeneration wiederholen."
]

App\Twig\Components\Ui\RawFaqComponent {#9716
  +question: "Wie lange sollte ich die sitzende Gesässdehnung halten?"
  +answer: "Sie sollten die sitzende Gesässdehnung 20 bis 40 Sekunden pro Seite halten und je nach Bedarf zur Verbesserung der Flexibilität und Regeneration wiederholen."
}

[
  "faq" => App\Entity\Faq {#6766
    -news: Doctrine\ORM\PersistentCollection {#6767 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6769 …}
    #id: 5305
    #createdAt: DateTimeImmutable @1755544446 {#6764
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6765
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6771 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9719
  +faq: App\Entity\Faq {#6766
    -news: Doctrine\ORM\PersistentCollection {#6767 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6769 …}
    #id: 5305
    #createdAt: DateTimeImmutable @1755544446 {#6764
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6765
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6771 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die sitzende Gesässdehnung jeden Tag machen?"
  "answer" => "Ja, die sitzende Gesässdehnung kann täglich in eine Beweglichkeits- oder Regenerationsroutine integriert werden, um Flexibilität zu erhalten und Muskelverspannungen zu reduzieren."
]

App\Twig\Components\Ui\RawFaqComponent {#9763
  +question: "Kann ich die sitzende Gesässdehnung jeden Tag machen?"
  +answer: "Ja, die sitzende Gesässdehnung kann täglich in eine Beweglichkeits- oder Regenerationsroutine integriert werden, um Flexibilität zu erhalten und Muskelverspannungen zu reduzieren."
}

[
  "faq" => App\Entity\Faq {#6775
    -news: Doctrine\ORM\PersistentCollection {#6776 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6778 …}
    #id: 5306
    #createdAt: DateTimeImmutable @1755544446 {#6773
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6774
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6780 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9766
  +faq: App\Entity\Faq {#6775
    -news: Doctrine\ORM\PersistentCollection {#6776 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6778 …}
    #id: 5306
    #createdAt: DateTimeImmutable @1755544446 {#6773
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6774
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6780 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die sitzende Gesässdehnung für Anfänger geeignet?"
  "answer" => "Ja, die sitzende Gesässdehnung ist für Anfänger geeignet, da sie kein Equipment erfordert und leicht an das individuelle Komfort- und Beweglichkeitsniveau angepasst werden kann."
]

App\Twig\Components\Ui\RawFaqComponent {#9810
  +question: "Ist die sitzende Gesässdehnung für Anfänger geeignet?"
  +answer: "Ja, die sitzende Gesässdehnung ist für Anfänger geeignet, da sie kein Equipment erfordert und leicht an das individuelle Komfort- und Beweglichkeitsniveau angepasst werden kann."
}

[
  "faq" => App\Entity\Faq {#6828
    -news: Doctrine\ORM\PersistentCollection {#6829 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6831 …}
    #id: 5307
    #createdAt: DateTimeImmutable @1755544446 {#6826
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6827
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6833 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9813
  +faq: App\Entity\Faq {#6828
    -news: Doctrine\ORM\PersistentCollection {#6829 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6831 …}
    #id: 5307
    #createdAt: DateTimeImmutable @1755544446 {#6826
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755544446 {#6827
      date: 2025-08-18 21:14:06.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#6833 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wann ist die beste Zeit für die sitzende Gesässdehnung?"
  "answer" => "Die beste Zeit für die sitzende Gesässdehnung ist nach dem Training, während des Cool-downs oder jederzeit am Tag, um Spannungen in Hüfte und Gesäss zu lösen."
]

App\Twig\Components\Ui\RawFaqComponent {#9857
  +question: "Wann ist die beste Zeit für die sitzende Gesässdehnung?"
  +answer: "Die beste Zeit für die sitzende Gesässdehnung ist nach dem Training, während des Cool-downs oder jederzeit am Tag, um Spannungen in Hüfte und Gesäss zu lösen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
  ]
  "secondaryMuscles" => []
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9785
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9868 …}
  +primaryMuscles: [
    3
  ]
  +secondaryMuscles: []
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9866 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9867 …}
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10495
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10164
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11333
  +difficulty: "beginner"
  +small: false
  +link: true
}

[
  "name" => "Isolation"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11364
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11404
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11428
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitness"
  "url" => "/de/ubungen/sport/5-fitness"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11452
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11476
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11500
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11524
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11548
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Aufwärmen"
  "url" => "/de/ubungen/kategorie/62-aufwarmen"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11572
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11596
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11620
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "containerClass" => "hidden lg:flex items-center justify-center my-6"
]

App\Twig\Components\Ad\AdSquareFluid {#11319
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9494
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11664
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

[
  "name" => "program"
  "class" => "w-6 h-6 mr-3 !text-white"
]

[
  "class" => "w-6 h-6 mr-3 !text-white"
]

App\Twig\Components\Media\Icon {#11713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-68a3748f08c7f?video=1"
  "parameters" => [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  "defaultWidth" => 350
  "defaultHeight" => 700
]

[
  "class" => "hidden md:block"
]

App\Twig\Components\Ui\WidgetEmbed {#11749
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-68a3748f08c7f?video=1"
  +parameters: [
    [
      "name" => "orientation"
      "description" => "Change the layout: horizontal (side by side) or vertical (stacked)"
      "example" => "?orientation=vertical"
      "values" => [
        "horizontal"
        "vertical"
      ]
    ]
    [
      "name" => "video"
      "description" => "Show the exercise video (if available): yes"
      "example" => "?video=1"
      "values" => [
        "0"
        "1"
        "true"
        "false"
      ]
    ]
  ]
  +defaultWidth: 350
  +defaultHeight: 700
}

[
  "name" => "check"
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

[
  "class" => "me-1"
  "style" => "width: 20px; height: 20px;"
]

App\Twig\Components\Media\Icon {#11787
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "close"
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

[
  "class" => "w-[26px] h-[26px] cursor-pointer text-black dark:text-white"
]

App\Twig\Components\Media\Icon {#11820
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Sitzende Gesässdehnung"
  "description" => "Die sitzende Gesässdehnung ist eine einfache und dennoch sehr wirkungsvolle Übung, um Spannungen im Gesässbereich zu lösen und die Beweglichkeit der Hüften zu fördern. Sie wird häufig eingesetzt, um Verspannungen durch langes Sitzen oder intensive körperliche Aktivität zu reduzieren. Durch das Überkreuzen eines Beines über den gegenüberliegenden Oberschenkel und das sanfte Vorbeugen des Oberkörpers entsteht eine tiefe Dehnung im Gesässbereich, die gleichzeitig auch positive Effekte auf die Hüften und die Mobilität des Unterkörpers hat. Diese Übung eignet sich besonders für Personen, die viele Stunden im Sitzen verbringen, da sie hilft, Steifheit entgegenzuwirken und natürliche Bewegungsmuster wiederherzustellen. Auch Sportler und Fitnessbegeisterte nutzen diese Dehnung regelmässig, um die Regeneration zu fördern, das Verletzungsrisiko zu senken und die Leistungsfähigkeit zu verbessern. Die sitzende Position macht die Ausführung kontrolliert und zugänglich, wodurch sie sowohl für Anfänger als auch für Fortgeschrittene geeignet ist. Regelmässig durchgeführt, unterstützt die sitzende Gesässdehnung eine bessere Körperhaltung, reduziert Beschwerden in Hüfte und unterem Rücken und erhöht die funktionelle Beweglichkeit im Alltag. Da kein Equipment erforderlich ist, kann sie jederzeit zu Hause, im Büro oder nach dem Training ausgeführt werden, was sie zu einer vielseitigen und praktischen Ergänzung jeder Routine macht."
]

[
  "class" => "content-container"
]

App\Twig\Components\App\PageSharer {#11860
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68a3748f08c7f-sitzende-gesassdehnung?alias=13190&open-account-panel-popup=1"
  +title: "Sitzende Gesässdehnung"
  +description: "Die sitzende Gesässdehnung ist eine einfache und dennoch sehr wirkungsvolle Übung, um Spannungen im Gesässbereich zu lösen und die Beweglichkeit der Hüften zu fördern. Sie wird häufig eingesetzt, um Verspannungen durch langes Sitzen oder intensive körperliche Aktivität zu reduzieren. Durch das Überkreuzen eines Beines über den gegenüberliegenden Oberschenkel und das sanfte Vorbeugen des Oberkörpers entsteht eine tiefe Dehnung im Gesässbereich, die gleichzeitig auch positive Effekte auf die Hüften und die Mobilität des Unterkörpers hat. Diese Übung eignet sich besonders für Personen, die viele Stunden im Sitzen verbringen, da sie hilft, Steifheit entgegenzuwirken und natürliche Bewegungsmuster wiederherzustellen. Auch Sportler und Fitnessbegeisterte nutzen diese Dehnung regelmässig, um die Regeneration zu fördern, das Verletzungsrisiko zu senken und die Leistungsfähigkeit zu verbessern. Die sitzende Position macht die Ausführung kontrolliert und zugänglich, wodurch sie sowohl für Anfänger als auch für Fortgeschrittene geeignet ist. Regelmässig durchgeführt, unterstützt die sitzende Gesässdehnung eine bessere Körperhaltung, reduziert Beschwerden in Hüfte und unterem Rücken und erhöht die funktionelle Beweglichkeit im Alltag. Da kein Equipment erforderlich ist, kann sie jederzeit zu Hause, im Büro oder nach dem Training ausgeführt werden, was sie zu einer vielseitigen und praktischen Ergänzung jeder Routine macht."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "name" => "check"
  "class" => "w-5 h-5 text-white fill-white"
]

[
  "class" => "w-5 h-5 text-white fill-white"
]

App\Twig\Components\Media\Icon {#11868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "reddit"
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11890
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "twitter"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11960
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#11983
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "whatsapp"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "email"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
]

App\Twig\Components\Media\Icon {#12029
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

[
  "containerClass" => "content-container my-4"
]

App\Twig\Components\Ad\AdHorizontalFluid {#12076
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12131
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#681 …}
}

[
  "class" => "max-w-fit"
]

[
  "class" => "max-w-fit"
]

Symfony\UX\TwigComponent\AnonymousComponent {#12123
  -props: [
    "class" => "max-w-fit"
  ]
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 dark:hidden"
]

App\Twig\Components\Media\Icon {#12165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

[
  "class" => "h-12 sm:h-16 max-w-[116px] mr-3 hidden dark:block"
]

App\Twig\Components\Media\Icon {#12197
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "heart"
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

[
  "class" => "heart h-5 w-5 text-[#eb2a2a]"
]

App\Twig\Components\Media\Icon {#12220
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "whatsapp"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12243
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "instagram"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "threads"
  "class" => "w-[28px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#12312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#12335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7470 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}