Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5907
  -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 {#5954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#5965
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6016
  -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 {#6031
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6081
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6109
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6149
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6197
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6221
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6635
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6730
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6731 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6729 …}
}

[
  "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 {#6882
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6917
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6979
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#6998
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7142
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7158
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7182
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7206
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7230
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7254
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7302
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7326
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7350
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7374
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7419
  +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 {#7409
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4595
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Flag"
        "url" => "/de/ubungen/gruppe/326-flag"
      ]
      [
        "label" => "Fahnenposition"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7502
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Flag"
      "url" => "/de/ubungen/gruppe/326-flag"
    ]
    [
      "label" => "Fahnenposition"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4595
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Flag"
        "url" => "/de/ubungen/gruppe/326-flag"
      ]
      [
        "label" => "Fahnenposition"
        "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 {#7532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7620
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4526
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4528 …}
    #credits: Doctrine\ORM\PersistentCollection {#4530 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2453
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4577 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#7693 …}
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1747329789 {#4564
      date: 2025-05-15 19:23:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747329789 {#4516
      date: 2025-05-15 19:23:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "MKXhbsPZdvI"
  }
  "title" => "How to do : flag human"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7699
  +media: App\Entity\Media\MediaVideo {#4526
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4528 …}
    #credits: Doctrine\ORM\PersistentCollection {#4530 …}
    -source: "youtube"
    -zone: "how_to"
    -urlExternal: null
    #id: 2453
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4577 …}
    #newTranslations: Doctrine\Common\Collections\ArrayCollection {#7693 …}
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1747329789 {#4564
      date: 2025-05-15 19:23:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747329789 {#4516
      date: 2025-05-15 19:23:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "MKXhbsPZdvI"
  }
  +title: "How to do : flag human"
  +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 {#7730
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7787
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/659826f198be8-human-flag?alias=15387"
  +title: "Fahnenposition - Übung - FitMetrics"
  +description: "Die Human Flag ist eine fortgeschrittene Calisthenics-Übung, die außergewöhnliche Körperkontrolle, Kraft und Gleichgewicht demonstriert. Dabei hältst du dich an einer vertikalen Stange fest und bringst deinen Körper parallel zum Boden in eine horizontale Position. Diese Übung fordert vor allem die Rumpfmuskulatur, die Schultern und den Rücken, die gemeinsam für Stabilität und Ausrichtung sorgen müssen. Sie gilt als Symbol für das Beherrschen des eigenen Körpergewichts und ist ein anerkannter Maßstab für fortgeschrittene Athletik im Calisthenics und funktionellen Training. Über die beeindruckende Optik hinaus verbessert die Human Flag die laterale Rumpfkraft, die Schulterstabilität und die Griffausdauer. Zudem fördert sie die räumliche Wahrnehmung und das Gleichgewicht, was sich positiv auf viele andere Sportarten und alltägliche Bewegungen auswirkt. Aufgrund ihres hohen Schwierigkeitsgrads erfordert diese Übung Geduld und ein schrittweises Training mit Vorstufen wie der angezogenen Flagge, der gespreizten Flagge oder der einbeinigen Flagge. Das Erlernen dieser Technik stärkt den gesamten Körper und steigert gleichzeitig Selbstvertrauen, Koordination und Körperbeherrschung, wodurch die Human Flag zu einer der ikonischsten und lohnendsten Eigengewichtsübungen wird."
  +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 {#7817
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7845
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#7893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#7985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#8016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1758861572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stelle dich seitlich neben eine vertikale Stange und greife sie mit beiden Händen, eine oben und eine unten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Rumpfmuskulatur und Schultern an, während du mit dem unteren Arm drückst und mit dem oberen Arm ziehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe beide Beine gemeinsam an und strecke deinen Körper horizontal von der Stange weg."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deinen Körper gerade und parallel zum Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke dich langsam ab und kehre in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Rumpfmuskulatur fest angespannt, um die Körperausrichtung zu sichern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Beugen der Hüften oder Knie während der Haltephase."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutze das Zusammenspiel aus Zug- und Druckkraft der Arme für Stabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Steigere dich mit leichteren Varianten, bevor du die vollständige Flagge versuchst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme tief ein, bevor du dich in die Position hebst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du die Position hältst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme gleichmäßig, um die Rumpfstabilität aufrechtzuerhalten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8065
  +title: null
  +data: [
    "time" => 1758861572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stelle dich seitlich neben eine vertikale Stange und greife sie mit beiden Händen, eine oben und eine unten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Rumpfmuskulatur und Schultern an, während du mit dem unteren Arm drückst und mit dem oberen Arm ziehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe beide Beine gemeinsam an und strecke deinen Körper horizontal von der Stange weg."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deinen Körper gerade und parallel zum Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke dich langsam ab und kehre in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Rumpfmuskulatur fest angespannt, um die Körperausrichtung zu sichern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Beugen der Hüften oder Knie während der Haltephase."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutze das Zusammenspiel aus Zug- und Druckkraft der Arme für Stabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Steigere dich mit leichteren Varianten, bevor du die vollständige Flagge versuchst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme tief ein, bevor du dich in die Position hebst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du die Position hältst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme gleichmäßig, um die Rumpfstabilität aufrechtzuerhalten."
              "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" => 1758861572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verletzungen an Ellbogen oder Handgelenken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Instabilität der Rumpfmuskulatur"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8126
  +title: null
  +data: [
    "time" => 1758861572
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verletzungen an Ellbogen oder Handgelenken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Instabilität der Rumpfmuskulatur"
              "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 {#8113
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5476
    -news: Doctrine\ORM\PersistentCollection {#5459 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5461 …}
    #id: 5895
    #createdAt: DateTimeImmutable @1758739000 {#5471
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5446
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5505 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8170
  +faq: App\Entity\Faq {#5476
    -news: Doctrine\ORM\PersistentCollection {#5459 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5461 …}
    #id: 5895
    #createdAt: DateTimeImmutable @1758739000 {#5471
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5446
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5505 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Vorteile hat die Human Flag?"
  "answer" => "Die Human Flag stärkt die seitliche Rumpfmuskulatur, verbessert die Schulterstabilität, erhöht die Griffkraft und fördert die Ganzkörperkoordination. Diese Fähigkeiten wirken sich positiv auf viele andere Sportarten und Trainingsformen aus."
]

App\Twig\Components\Ui\RawFaqComponent {#8198
  +question: "Welche Vorteile hat die Human Flag?"
  +answer: "Die Human Flag stärkt die seitliche Rumpfmuskulatur, verbessert die Schulterstabilität, erhöht die Griffkraft und fördert die Ganzkörperkoordination. Diese Fähigkeiten wirken sich positiv auf viele andere Sportarten und Trainingsformen aus."
}

[
  "faq" => App\Entity\Faq {#5507
    -news: Doctrine\ORM\PersistentCollection {#5514 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5511 …}
    #id: 5896
    #createdAt: DateTimeImmutable @1758739000 {#5502
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5509
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5521 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8229
  +faq: App\Entity\Faq {#5507
    -news: Doctrine\ORM\PersistentCollection {#5514 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5511 …}
    #id: 5896
    #createdAt: DateTimeImmutable @1758739000 {#5502
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5509
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5521 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden bei der Human Flag am meisten beansprucht?"
  "answer" => "Die Human Flag trainiert vor allem die Bauchmuskeln, Schultern und den Rücken, während auch die schrägen Bauchmuskeln, die Latissimus-Muskeln und die Unterarme für Spannung und Stabilität sorgen."
]

App\Twig\Components\Ui\RawFaqComponent {#8274
  +question: "Welche Muskeln werden bei der Human Flag am meisten beansprucht?"
  +answer: "Die Human Flag trainiert vor allem die Bauchmuskeln, Schultern und den Rücken, während auch die schrägen Bauchmuskeln, die Latissimus-Muskeln und die Unterarme für Spannung und Stabilität sorgen."
}

[
  "faq" => App\Entity\Faq {#5520
    -news: Doctrine\ORM\PersistentCollection {#5576 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5574 …}
    #id: 5897
    #createdAt: DateTimeImmutable @1758739000 {#5518
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5517
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5786 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8277
  +faq: App\Entity\Faq {#5520
    -news: Doctrine\ORM\PersistentCollection {#5576 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5574 …}
    #id: 5897
    #createdAt: DateTimeImmutable @1758739000 {#5518
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5517
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5786 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der häufigste Fehler bei der Human Flag?"
  "answer" => "Ein häufiger Fehler ist, sich ausschließlich auf die Armkraft zu verlassen, anstatt die Rumpfmuskulatur aktiv einzubeziehen und den Zug-Druck-Mechanismus der Arme zu nutzen. Dies führt oft zu absinkenden Hüften oder dem Verlust der Position."
]

App\Twig\Components\Ui\RawFaqComponent {#8321
  +question: "Was ist der häufigste Fehler bei der Human Flag?"
  +answer: "Ein häufiger Fehler ist, sich ausschließlich auf die Armkraft zu verlassen, anstatt die Rumpfmuskulatur aktiv einzubeziehen und den Zug-Druck-Mechanismus der Arme zu nutzen. Dies führt oft zu absinkenden Hüften oder dem Verlust der Position."
}

[
  "faq" => App\Entity\Faq {#5489
    -news: Doctrine\ORM\PersistentCollection {#5488 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5486 …}
    #id: 5898
    #createdAt: DateTimeImmutable @1758739000 {#5494
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5490
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5484 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8324
  +faq: App\Entity\Faq {#5489
    -news: Doctrine\ORM\PersistentCollection {#5488 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5486 …}
    #id: 5898
    #createdAt: DateTimeImmutable @1758739000 {#5494
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5490
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5484 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Human Flag sicher für die Schultern?"
  "answer" => "Die Human Flag ist bei richtiger Technik und progressivem Training sicher, kann jedoch die Schultern stark belasten. Personen mit Schulterverletzungen oder Instabilität sollten diese Übung vermeiden."
]

App\Twig\Components\Ui\RawFaqComponent {#8368
  +question: "Ist die Human Flag sicher für die Schultern?"
  +answer: "Die Human Flag ist bei richtiger Technik und progressivem Training sicher, kann jedoch die Schultern stark belasten. Personen mit Schulterverletzungen oder Instabilität sollten diese Übung vermeiden."
}

[
  "faq" => App\Entity\Faq {#5436
    -news: Doctrine\ORM\PersistentCollection {#5435 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5433 …}
    #id: 5899
    #createdAt: DateTimeImmutable @1758739000 {#5438
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5437
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5431 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8371
  +faq: App\Entity\Faq {#5436
    -news: Doctrine\ORM\PersistentCollection {#5435 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5433 …}
    #id: 5899
    #createdAt: DateTimeImmutable @1758739000 {#5438
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5437
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5431 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie kann ich zur vollständigen Human Flag fortschreiten?"
  "answer" => "Der Fortschritt erfolgt über Vorstufen wie die angezogene Flagge, die gespreizte Flagge und die einbeinige Flagge. Zusätzliches Training für Rumpf, Schultern und Griffkraft bereitet den Körper auf die vollständige horizontale Haltung vor."
]

App\Twig\Components\Ui\RawFaqComponent {#8415
  +question: "Wie kann ich zur vollständigen Human Flag fortschreiten?"
  +answer: "Der Fortschritt erfolgt über Vorstufen wie die angezogene Flagge, die gespreizte Flagge und die einbeinige Flagge. Zusätzliches Training für Rumpf, Schultern und Griffkraft bereitet den Körper auf die vollständige horizontale Haltung vor."
}

[
  "faq" => App\Entity\Faq {#5427
    -news: Doctrine\ORM\PersistentCollection {#5426 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5424 …}
    #id: 5900
    #createdAt: DateTimeImmutable @1758739000 {#5429
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5428
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8418
  +faq: App\Entity\Faq {#5427
    -news: Doctrine\ORM\PersistentCollection {#5426 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5424 …}
    #id: 5900
    #createdAt: DateTimeImmutable @1758739000 {#5429
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758739000 {#5428
      date: 2025-09-24 20:36:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen der gespreizten Human Flag und der vollständigen Human Flag?"
  "answer" => "Die gespreizte Human Flag ermöglicht eine breitere Gewichtsverteilung und eine bessere Balance, was sie leichter macht. Die vollständige Human Flag mit geschlossenen Beinen erfordert hingegen mehr Kraft und Stabilität in Rumpf und Schultern."
]

App\Twig\Components\Ui\RawFaqComponent {#8462
  +question: "Was ist der Unterschied zwischen der gespreizten Human Flag und der vollständigen Human Flag?"
  +answer: "Die gespreizte Human Flag ermöglicht eine breitere Gewichtsverteilung und eine bessere Balance, was sie leichter macht. Die vollständige Human Flag mit geschlossenen Beinen erfordert hingegen mehr Kraft und Stabilität in Rumpf und Schultern."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
    12
    28
  ]
  "secondaryMuscles" => [
    5
    14
    15
    16
    25
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8390
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8473 …}
  +primaryMuscles: [
    6
    12
    28
  ]
  +secondaryMuscles: [
    5
    14
    15
    16
    25
  ]
  +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 {#8471 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8472 …}
}

[
  "name" => "Bauchmuskeln"
  "url" => "/de/ubungen/muskel/6-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9704
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rückenmuskeln"
  "url" => "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9756
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schultern"
  "url" => "/de/ubungen/muskel/28-schultern"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9780
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lendenwirbelsäule"
  "url" => "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9804
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Unterarmmuskeln"
  "url" => "/de/ubungen/muskel/14-unterarmmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9828
  +name: "Unterarmmuskeln"
  +url: "/de/ubungen/muskel/14-unterarmmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9852
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lateraler Deltoid"
  "url" => "/de/ubungen/muskel/16-lateraler-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9876
  +name: "Lateraler Deltoid"
  +url: "/de/ubungen/muskel/16-lateraler-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Dorsal"
  "url" => "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9900
  +name: "Großer Dorsal"
  +url: "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9692
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#9933
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9964
  +name: "Komplex"
  +url: null
  +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 {#10004
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10028
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10052
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/de/ubungen/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10076
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10100
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10124
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10148
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10172
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9914
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8052
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10217
  +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 {#10266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-659826f198be8?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 {#10302
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-659826f198be8?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 {#10340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10373
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Human Flag"
  "description" => "Die Human Flag ist eine fortgeschrittene Calisthenics-Übung, die außergewöhnliche Körperkontrolle, Kraft und Gleichgewicht demonstriert. Dabei hältst du dich an einer vertikalen Stange fest und bringst deinen Körper parallel zum Boden in eine horizontale Position. Diese Übung fordert vor allem die Rumpfmuskulatur, die Schultern und den Rücken, die gemeinsam für Stabilität und Ausrichtung sorgen müssen. Sie gilt als Symbol für das Beherrschen des eigenen Körpergewichts und ist ein anerkannter Maßstab für fortgeschrittene Athletik im Calisthenics und funktionellen Training. Über die beeindruckende Optik hinaus verbessert die Human Flag die laterale Rumpfkraft, die Schulterstabilität und die Griffausdauer. Zudem fördert sie die räumliche Wahrnehmung und das Gleichgewicht, was sich positiv auf viele andere Sportarten und alltägliche Bewegungen auswirkt. Aufgrund ihres hohen Schwierigkeitsgrads erfordert diese Übung Geduld und ein schrittweises Training mit Vorstufen wie der angezogenen Flagge, der gespreizten Flagge oder der einbeinigen Flagge. Das Erlernen dieser Technik stärkt den gesamten Körper und steigert gleichzeitig Selbstvertrauen, Koordination und Körperbeherrschung, wodurch die Human Flag zu einer der ikonischsten und lohnendsten Eigengewichtsübungen wird."
]

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

App\Twig\Components\App\PageSharer {#10413
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/659826f198be8-human-flag?alias=15387"
  +title: "Human Flag"
  +description: "Die Human Flag ist eine fortgeschrittene Calisthenics-Übung, die außergewöhnliche Körperkontrolle, Kraft und Gleichgewicht demonstriert. Dabei hältst du dich an einer vertikalen Stange fest und bringst deinen Körper parallel zum Boden in eine horizontale Position. Diese Übung fordert vor allem die Rumpfmuskulatur, die Schultern und den Rücken, die gemeinsam für Stabilität und Ausrichtung sorgen müssen. Sie gilt als Symbol für das Beherrschen des eigenen Körpergewichts und ist ein anerkannter Maßstab für fortgeschrittene Athletik im Calisthenics und funktionellen Training. Über die beeindruckende Optik hinaus verbessert die Human Flag die laterale Rumpfkraft, die Schulterstabilität und die Griffausdauer. Zudem fördert sie die räumliche Wahrnehmung und das Gleichgewicht, was sich positiv auf viele andere Sportarten und alltägliche Bewegungen auswirkt. Aufgrund ihres hohen Schwierigkeitsgrads erfordert diese Übung Geduld und ein schrittweises Training mit Vorstufen wie der angezogenen Flagge, der gespreizten Flagge oder der einbeinigen Flagge. Das Erlernen dieser Technik stärkt den gesamten Körper und steigert gleichzeitig Selbstvertrauen, Koordination und Körperbeherrschung, wodurch die Human Flag zu einer der ikonischsten und lohnendsten Eigengewichtsübungen wird."
  +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 {#10421
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10467
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10490
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10513
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#10582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5957 …}
  +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 {#2925 …}
  #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 {#10629
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10684
  +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 …}
}