Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5716
  -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 {#5763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#5774
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#5825
  -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 {#5840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#5890
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#5918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#5934
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#5958
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#5982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6030
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6078
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6418
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6509
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6510 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6508 …}
}

[
  "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 {#6661
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6696
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6726
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6758
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6921
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6961
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#6985
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7009
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7057
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7081
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7129
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7153
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7198
  +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 {#7188
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#6829
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4449
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Back Hold"
        "url" => "/de/ubungen/gruppe/264-back-hold"
      ]
      [
        "label" => "Rückenbogen mit Kreuzbewegung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7281
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Back Hold"
      "url" => "/de/ubungen/gruppe/264-back-hold"
    ]
    [
      "label" => "Rückenbogen mit Kreuzbewegung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4449
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Back Hold"
        "url" => "/de/ubungen/gruppe/264-back-hold"
      ]
      [
        "label" => "Rückenbogen mit Kreuzbewegung"
        "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 {#7311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7333
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7399
  +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 {#4380
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4382 …}
    #credits: Doctrine\ORM\PersistentCollection {#4384 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=JBJmsE6xGsA"
    #id: 1432
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4431 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450648 {#4418
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450648 {#4370
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "JBJmsE6xGsA"
  }
  "title" => "Rückenbogen mit Kreuzbewegung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7486
  +media: App\Entity\Media\MediaVideo {#4380
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4382 …}
    #credits: Doctrine\ORM\PersistentCollection {#4384 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=JBJmsE6xGsA"
    #id: 1432
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4431 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450648 {#4418
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450648 {#4370
      date: 2024-11-12 23:30:48.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "JBJmsE6xGsA"
  }
  +title: "Rückenbogen mit Kreuzbewegung"
  +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 {#7502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#7535
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7559
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d71890a98-ruckenbogen-mit-kreuzbewegung"
  +title: "Rückenbogen mit Kreuzbewegung - Übung - FitMetrics"
  +description: "Der Rückenbogen mit Kreuzbewegung ist eine Übung mit dem eigenen Körpergewicht, die auf dem Boden ausgeführt wird und darauf abzielt, die statische Kraft und Ausdauer der hinteren Muskelkette zu verbessern. In Bauchlage werden Brust, Arme und Beine gleichzeitig vom Boden abgehoben, während eine leichte Kreuzbewegung der Gliedmaßen zur Körpermitte erfolgt. Diese Variante stärkt nicht nur die Stabilität im unteren Rücken und Gesäß, sondern unterstützt auch die Haltungsaufrichtung und die Kontrolle der Wirbelsäule. Die Kreuzbewegung erhöht den Anspruch an die dynamische Stabilität und aktiviert zusätzlich die Bauchmuskulatur und die Adduktoren. Die Übung eignet sich ideal für Anfänger sowie für Personen, die ein gelenkschonendes Krafttraining suchen, und ist fester Bestandteil von Rehabilitationsprogrammen, Mobilitätsübungen und Core-Trainingsplänen. Sie fördert das Körperbewusstsein und verbessert durch statische Haltephasen die anti-rotatorische Kontrolle. Eine regelmäßige Integration dieser Übung kann das Risiko für Rückenschmerzen senken und die Bewegungseffizienz im Alltag und Sport steigern."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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[
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]

App\Twig\Components\Media\Icon {#7589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "check"
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  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#7617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "reddit"
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}

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[
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]

App\Twig\Components\Media\Icon {#7642
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
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}

[
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]

App\Twig\Components\Media\Icon {#7665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
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}

[
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]

App\Twig\Components\Media\Icon {#7688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#7711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#7734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "whatsapp"
  +title: null
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}

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

App\Twig\Components\Media\Icon {#7757
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "email"
  +title: null
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}

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

[
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]

App\Twig\Components\Media\Icon {#7788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie gleichzeitig Arme, Brust und Beine vom Boden ab, sodass eine Bogenform entsteht."
              "items" => []
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              "content" => "Führen Sie Arme und Beine leicht zur Körpermitte hin zusammen und kehren Sie dann zur neutralen Position zurück."
              "items" => []
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            ]
            [
              "content" => "Halten Sie die angehobene Position kurz und kontrolliert."
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            [
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              "content" => "Aktivieren Sie Rumpf- und Gesäßmuskulatur zur Stabilisierung der Wirbelsäule."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Nacken in Verlängerung der Wirbelsäule, indem Sie nach unten auf die Matte blicken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie eine Überstreckung im unteren Rücken; achten Sie auf eine gleichmäßige Hebung von Ober- und Unterkörper."
              "items" => []
              "meta" => []
            ]
          ]
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          "text" => "Atemtipps"
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          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, bevor Sie den Körper anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, während Sie in die Bogenposition gehen und die Kreuzbewegung ausführen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, wenn Sie in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#7837
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  +data: [
    "time" => 1753256991
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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        "data" => [
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              "content" => "Legen Sie sich mit dem Gesicht nach unten auf eine Matte, Arme nach vorne gestreckt und Beine gerade."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie gleichzeitig Arme, Brust und Beine vom Boden ab, sodass eine Bogenform entsteht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie Arme und Beine leicht zur Körpermitte hin zusammen und kehren Sie dann zur neutralen Position zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die angehobene Position kurz und kontrolliert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie sich langsam in die Ausgangsposition ab und wiederholen Sie die Übung."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Aktivieren Sie Rumpf- und Gesäßmuskulatur zur Stabilisierung der Wirbelsäule."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ruckartige Bewegungen; führen Sie die Hebe- und Kreuzbewegung kontrolliert und fließend aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Nacken in Verlängerung der Wirbelsäule, indem Sie nach unten auf die Matte blicken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie eine Überstreckung im unteren Rücken; achten Sie auf eine gleichmäßige Hebung von Ober- und Unterkörper."
              "items" => []
              "meta" => []
            ]
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          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, bevor Sie den Körper anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, während Sie in die Bogenposition gehen und die Kreuzbewegung ausführen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, wenn Sie in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1753256991
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzlich erfolgte Wirbelsäulenoperation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Bandscheibenprobleme im Lendenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwangerschaft nach dem ersten Trimester"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#7898
  +title: null
  +data: [
    "time" => 1753256991
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzlich erfolgte Wirbelsäulenoperation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Bandscheibenprobleme im Lendenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwangerschaft nach dem ersten Trimester"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#7885
  +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 {#5355
    -news: Doctrine\ORM\PersistentCollection {#5338 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5340 …}
    #id: 4631
    #createdAt: DateTimeImmutable @1753251369 {#5350
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5325
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#7942
  +faq: App\Entity\Faq {#5355
    -news: Doctrine\ORM\PersistentCollection {#5338 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5340 …}
    #id: 4631
    #createdAt: DateTimeImmutable @1753251369 {#5350
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5325
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5384 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Welche Muskeln trainiere ich mit dem Rückenbogen mit Kreuzbewegung?"
  "answer" => "Der Rückenbogen mit Kreuzbewegung trainiert vor allem die Rückenmuskulatur, insbesondere den unteren Rücken, und aktiviert zusätzlich Gesäß, Bauch und die inneren Oberschenkel zur Stabilisierung und Kontrolle."
]

App\Twig\Components\Ui\RawFaqComponent {#7970
  +question: "Welche Muskeln trainiere ich mit dem Rückenbogen mit Kreuzbewegung?"
  +answer: "Der Rückenbogen mit Kreuzbewegung trainiert vor allem die Rückenmuskulatur, insbesondere den unteren Rücken, und aktiviert zusätzlich Gesäß, Bauch und die inneren Oberschenkel zur Stabilisierung und Kontrolle."
}

[
  "faq" => App\Entity\Faq {#5386
    -news: Doctrine\ORM\PersistentCollection {#5393 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5390 …}
    #id: 4632
    #createdAt: DateTimeImmutable @1753251369 {#5381
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5388
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5400 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8001
  +faq: App\Entity\Faq {#5386
    -news: Doctrine\ORM\PersistentCollection {#5393 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5390 …}
    #id: 4632
    #createdAt: DateTimeImmutable @1753251369 {#5381
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5388
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5400 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Kann ich den Rückenbogen mit Kreuzbewegung ohne Geräte ausführen?"
  "answer" => "Ja, diese Übung wird ausschließlich mit dem eigenen Körpergewicht ausgeführt und eignet sich daher hervorragend für das Training zu Hause oder unterwegs."
]

App\Twig\Components\Ui\RawFaqComponent {#8046
  +question: "Kann ich den Rückenbogen mit Kreuzbewegung ohne Geräte ausführen?"
  +answer: "Ja, diese Übung wird ausschließlich mit dem eigenen Körpergewicht ausgeführt und eignet sich daher hervorragend für das Training zu Hause oder unterwegs."
}

[
  "faq" => App\Entity\Faq {#5399
    -news: Doctrine\ORM\PersistentCollection {#5561 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5456 …}
    #id: 4633
    #createdAt: DateTimeImmutable @1753251369 {#5397
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5396
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5372 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8049
  +faq: App\Entity\Faq {#5399
    -news: Doctrine\ORM\PersistentCollection {#5561 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5456 …}
    #id: 4633
    #createdAt: DateTimeImmutable @1753251369 {#5397
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5396
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5372 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Ist der Rückenbogen mit Kreuzbewegung für Anfänger geeignet?"
  "answer" => "Ja, die Übung ist anfängerfreundlich und hilft, grundlegende Kraft sowie eine bessere Körperhaltung aufzubauen – bei minimaler Belastung der Gelenke."
]

App\Twig\Components\Ui\RawFaqComponent {#8093
  +question: "Ist der Rückenbogen mit Kreuzbewegung für Anfänger geeignet?"
  +answer: "Ja, die Übung ist anfängerfreundlich und hilft, grundlegende Kraft sowie eine bessere Körperhaltung aufzubauen – bei minimaler Belastung der Gelenke."
}

[
  "faq" => App\Entity\Faq {#5368
    -news: Doctrine\ORM\PersistentCollection {#5367 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5365 …}
    #id: 4634
    #createdAt: DateTimeImmutable @1753251369 {#5370
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5369
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5363 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8096
  +faq: App\Entity\Faq {#5368
    -news: Doctrine\ORM\PersistentCollection {#5367 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5365 …}
    #id: 4634
    #createdAt: DateTimeImmutable @1753251369 {#5370
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5369
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5363 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Position beim Rückenbogen mit Kreuzbewegung halten?"
  "answer" => "Eine Haltezeit von 10 bis 30 Sekunden pro Wiederholung ist effektiv, um Ausdauer und Stabilität zu verbessern – abhängig vom individuellen Trainingsstand."
]

App\Twig\Components\Ui\RawFaqComponent {#8140
  +question: "Wie lange sollte ich die Position beim Rückenbogen mit Kreuzbewegung halten?"
  +answer: "Eine Haltezeit von 10 bis 30 Sekunden pro Wiederholung ist effektiv, um Ausdauer und Stabilität zu verbessern – abhängig vom individuellen Trainingsstand."
}

[
  "faq" => App\Entity\Faq {#5315
    -news: Doctrine\ORM\PersistentCollection {#5314 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5312 …}
    #id: 4635
    #createdAt: DateTimeImmutable @1753251369 {#5317
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5316
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5310 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8143
  +faq: App\Entity\Faq {#5315
    -news: Doctrine\ORM\PersistentCollection {#5314 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5312 …}
    #id: 4635
    #createdAt: DateTimeImmutable @1753251369 {#5317
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753251369 {#5316
      date: 2025-07-23 08:16:09.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#5310 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft der Rückenbogen mit Kreuzbewegung bei Rückenschmerzen?"
  "answer" => "Richtig ausgeführt kann diese Übung die Rückenmuskulatur stärken und die Körperhaltung verbessern, was zur Linderung leichter Rückenschmerzen beitragen kann."
]

App\Twig\Components\Ui\RawFaqComponent {#8187
  +question: "Hilft der Rückenbogen mit Kreuzbewegung bei Rückenschmerzen?"
  +answer: "Richtig ausgeführt kann diese Übung die Rückenmuskulatur stärken und die Körperhaltung verbessern, was zur Linderung leichter Rückenschmerzen beitragen kann."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
  ]
  "secondaryMuscles" => [
    3
    5
    6
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8115
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8198 …}
  +primaryMuscles: [
    12
  ]
  +secondaryMuscles: [
    3
    5
    6
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8196 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8197 …}
}

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

App\Twig\Components\Ui\Badge {#9507
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9559
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9583
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9607
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9495
  +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" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#9640
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#9671
  +name: "Komplex"
  +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 {#9711
  +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 {#9735
  +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 {#9759
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9783
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9807
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Oberkörper"
  "url" => "/de/ubungen/kategorie/67-oberkorper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9831
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +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 {#9855
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#9621
  +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 {#7449
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#9904
  +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 {#9944
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71890a98?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 {#9980
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71890a98?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 {#10018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10051
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Rückenbogen mit Kreuzbewegung"
  "description" => "Der Rückenbogen mit Kreuzbewegung ist eine Übung mit dem eigenen Körpergewicht, die auf dem Boden ausgeführt wird und darauf abzielt, die statische Kraft und Ausdauer der hinteren Muskelkette zu verbessern. In Bauchlage werden Brust, Arme und Beine gleichzeitig vom Boden abgehoben, während eine leichte Kreuzbewegung der Gliedmaßen zur Körpermitte erfolgt. Diese Variante stärkt nicht nur die Stabilität im unteren Rücken und Gesäß, sondern unterstützt auch die Haltungsaufrichtung und die Kontrolle der Wirbelsäule. Die Kreuzbewegung erhöht den Anspruch an die dynamische Stabilität und aktiviert zusätzlich die Bauchmuskulatur und die Adduktoren. Die Übung eignet sich ideal für Anfänger sowie für Personen, die ein gelenkschonendes Krafttraining suchen, und ist fester Bestandteil von Rehabilitationsprogrammen, Mobilitätsübungen und Core-Trainingsplänen. Sie fördert das Körperbewusstsein und verbessert durch statische Haltephasen die anti-rotatorische Kontrolle. Eine regelmäßige Integration dieser Übung kann das Risiko für Rückenschmerzen senken und die Bewegungseffizienz im Alltag und Sport steigern."
]

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

App\Twig\Components\App\PageSharer {#10091
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d71890a98-ruckenbogen-mit-kreuzbewegung"
  +title: "Rückenbogen mit Kreuzbewegung"
  +description: "Der Rückenbogen mit Kreuzbewegung ist eine Übung mit dem eigenen Körpergewicht, die auf dem Boden ausgeführt wird und darauf abzielt, die statische Kraft und Ausdauer der hinteren Muskelkette zu verbessern. In Bauchlage werden Brust, Arme und Beine gleichzeitig vom Boden abgehoben, während eine leichte Kreuzbewegung der Gliedmaßen zur Körpermitte erfolgt. Diese Variante stärkt nicht nur die Stabilität im unteren Rücken und Gesäß, sondern unterstützt auch die Haltungsaufrichtung und die Kontrolle der Wirbelsäule. Die Kreuzbewegung erhöht den Anspruch an die dynamische Stabilität und aktiviert zusätzlich die Bauchmuskulatur und die Adduktoren. Die Übung eignet sich ideal für Anfänger sowie für Personen, die ein gelenkschonendes Krafttraining suchen, und ist fester Bestandteil von Rehabilitationsprogrammen, Mobilitätsübungen und Core-Trainingsplänen. Sie fördert das Körperbewusstsein und verbessert durch statische Haltephasen die anti-rotatorische Kontrolle. Eine regelmäßige Integration dieser Übung kann das Risiko für Rückenschmerzen senken und die Bewegungseffizienz im Alltag und Sport steigern."
  +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 {#10099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10145
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10214
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10237
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10260
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10307
  +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 {#10362
  +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 {#10354
  -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 {#10396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10520
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +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 {#10543
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#5766 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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