Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8630
  -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 {#8677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8739
  -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 {#8754
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8848
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8872
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8920
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8944
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#8992
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9350
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9443
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9444 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9442 …}
}

[
  "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 {#9595
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9660
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9711
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9821
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9855
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9895
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9943
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9967
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#9991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10015
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#10132
  +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 {#10122
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4715
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Kurzhantel-Rudern im gespreizten Stand"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#10215
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Rudern"
      "url" => "/de/ubungen/gruppe/72-rudern"
    ]
    [
      "label" => "Kurzhantel-Rudern im gespreizten Stand"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4715
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Kurzhantel-Rudern im gespreizten Stand"
        "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 {#10245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10290
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#10333
  +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 {#4646
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4648 …}
    #credits: Doctrine\ORM\PersistentCollection {#4650 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=iLnhEhiOOjI"
    #id: 1096
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4697 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450642 {#4684
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450642 {#4636
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "iLnhEhiOOjI"
  }
  "title" => "Kurzhantel-Rudern in Seitenausfallschritt mit Supination"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#10420
  +media: App\Entity\Media\MediaVideo {#4646
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4648 …}
    #credits: Doctrine\ORM\PersistentCollection {#4650 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=iLnhEhiOOjI"
    #id: 1096
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4697 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450642 {#4684
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450642 {#4636
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "iLnhEhiOOjI"
  }
  +title: "Kurzhantel-Rudern in Seitenausfallschritt mit Supination"
  +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 {#10436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#10493
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d71268eec-kurzhantel-rudern-in-seitenausfallschritt-mit-supination?alias=11408"
  +title: "Kurzhantel-Rudern im gespreizten Stand - Übung - FitMetrics"
  +description: "Das Kurzhantel-Rudern im Seitenausfallschritt mit Supination ist eine einseitige, funktionelle Ganzkörperübung, die statische Haltearbeit im Unterkörper mit einer dynamischen Zugbewegung im Oberkörper kombiniert. Die Ausgangsposition ist ein breiter Seitenausfallschritt, in dem die Hantel in pronierter Griffhaltung nach unten gehalten wird. Während des Zuges zur Hüfte rotiert das Handgelenk in die Supination, wodurch der Bizeps, insbesondere der kurze Kopf, sowie die Unterarme verstärkt aktiviert werden. Gleichzeitig stabilisiert der Rumpf aktiv gegen Rotation, was die Core-Kontrolle fördert. Die seitliche Beinstellung beansprucht zusätzlich die Abduktoren, Adduktoren und den Gluteus medius. Diese Übung ist ideal für fortgeschrittene Trainierende, die ihre Koordination, Stabilität und Griffkraft verbessern wollen. Durch die Kombination aus isometrischer Haltearbeit und gezielter Zugbewegung bietet sie einen hohen funktionellen Trainingsreiz, der sich besonders gut für sportartspezifische Kraftprogramme eignet."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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

[
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]

App\Twig\Components\Media\Icon {#10523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "check"
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  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#10551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "reddit"
  +title: null
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}

[
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[
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]

App\Twig\Components\Media\Icon {#10576
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "twitter"
  +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 {#10599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "threads"
  +title: null
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}

[
  "name" => "facebook"
  "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 {#10622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#10645
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#10668
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#10691
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#10722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753640965
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Gehe in einen seitlichen Ausfallschritt, ein Bein gebeugt, das andere gestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine Kurzhantel in der gegenüberliegenden Hand des gebeugten Beins, Arm gestreckt und in Pronation."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte den Rücken gerade und die Brust nach vorne gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehe die Kurzhantel zur Hüfte und drehe gleichzeitig das Handgelenk in die Supination."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte kurz oben inne, mit dem Ellenbogen nah am Oberkörper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Hantel langsam wieder ab und kehre zur Pronation zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe alle Wiederholungen auf einer Seite aus, bevor du wechselst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Ausfallschrittposition während der gesamten Übung stabil."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide eine Rumpfrotation; halte die Wirbelsäule neutral und die Körpermitte angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Ruderbewegung mit dem Ellenbogen, nicht mit der Hand."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf eine fließende Handgelenksdrehung ohne Rucken im Unterarm."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du die Hantel absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Hantel anziehst und das Handgelenk drehst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10771
  +title: null
  +data: [
    "time" => 1753640965
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Gehe in einen seitlichen Ausfallschritt, ein Bein gebeugt, das andere gestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte eine Kurzhantel in der gegenüberliegenden Hand des gebeugten Beins, Arm gestreckt und in Pronation."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte den Rücken gerade und die Brust nach vorne gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehe die Kurzhantel zur Hüfte und drehe gleichzeitig das Handgelenk in die Supination."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte kurz oben inne, mit dem Ellenbogen nah am Oberkörper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Hantel langsam wieder ab und kehre zur Pronation zurück."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe alle Wiederholungen auf einer Seite aus, bevor du wechselst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte die Ausfallschrittposition während der gesamten Übung stabil."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide eine Rumpfrotation; halte die Wirbelsäule neutral und die Körpermitte angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Ruderbewegung mit dem Ellenbogen, nicht mit der Hand."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achte auf eine fließende Handgelenksdrehung ohne Rucken im Unterarm."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du die Hantel absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Hantel anziehst und das Handgelenk drehst."
              "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" => 1753640965
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei Rückenschmerzen oder instabilen Hüften."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei Schulter- oder Ellenbogenverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht geeignet für Personen mit Gleichgewichtsstörungen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10832
  +title: null
  +data: [
    "time" => 1753640965
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Nicht ausführen bei Rückenschmerzen oder instabilen Hüften."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei Schulter- oder Ellenbogenverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht geeignet für Personen mit Gleichgewichtsstörungen."
              "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 {#10819
  +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 {#8055
    -news: Doctrine\ORM\PersistentCollection {#8072 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8070 …}
    #id: 4892
    #createdAt: DateTimeImmutable @1753627710 {#8060
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8085
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8022 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10876
  +faq: App\Entity\Faq {#8055
    -news: Doctrine\ORM\PersistentCollection {#8072 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8070 …}
    #id: 4892
    #createdAt: DateTimeImmutable @1753627710 {#8060
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8085
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8022 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert das Kurzhantel-Rudern im Seitenausfallschritt mit Supination?"
  "answer" => "Diese Übung trainiert den Rücken und die Bizepsmuskulatur, während auch die Körpermitte, Gesäßmuskulatur und Unterarme durch den einseitigen Bewegungsablauf mit Griffrotation aktiviert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#10904
  +question: "Welche Muskeln trainiert das Kurzhantel-Rudern im Seitenausfallschritt mit Supination?"
  +answer: "Diese Übung trainiert den Rücken und die Bizepsmuskulatur, während auch die Körpermitte, Gesäßmuskulatur und Unterarme durch den einseitigen Bewegungsablauf mit Griffrotation aktiviert werden."
}

[
  "faq" => App\Entity\Faq {#8024
    -news: Doctrine\ORM\PersistentCollection {#8025 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8027 …}
    #id: 4893
    #createdAt: DateTimeImmutable @1753627710 {#8020
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8023
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8029 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#10935
  +faq: App\Entity\Faq {#8024
    -news: Doctrine\ORM\PersistentCollection {#8025 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8027 …}
    #id: 4893
    #createdAt: DateTimeImmutable @1753627710 {#8020
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8023
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8029 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist diese Rudervariante gut für die Griffkraft?"
  "answer" => "Ja, die Rotation vom pronierten in den supinierten Griff stärkt die Unterarme und verbessert gezielt die Griffkraft."
]

App\Twig\Components\Ui\RawFaqComponent {#10980
  +question: "Ist diese Rudervariante gut für die Griffkraft?"
  +answer: "Ja, die Rotation vom pronierten in den supinierten Griff stärkt die Unterarme und verbessert gezielt die Griffkraft."
}

[
  "faq" => App\Entity\Faq {#8033
    -news: Doctrine\ORM\PersistentCollection {#8034 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8036 …}
    #id: 4894
    #createdAt: DateTimeImmutable @1753627710 {#8031
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8032
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8038 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10983
  +faq: App\Entity\Faq {#8033
    -news: Doctrine\ORM\PersistentCollection {#8034 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8036 …}
    #id: 4894
    #createdAt: DateTimeImmutable @1753627710 {#8031
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8032
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8038 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich diese Übung auch bei wenig Platz ausführen?"
  "answer" => "Ja, die Übung benötigt nur wenig Equipment und kann auf engem Raum durchgeführt werden, solange die Ausfallschrittposition korrekt eingenommen wird."
]

App\Twig\Components\Ui\RawFaqComponent {#11027
  +question: "Kann ich diese Übung auch bei wenig Platz ausführen?"
  +answer: "Ja, die Übung benötigt nur wenig Equipment und kann auf engem Raum durchgeführt werden, solange die Ausfallschrittposition korrekt eingenommen wird."
}

[
  "faq" => App\Entity\Faq {#8042
    -news: Doctrine\ORM\PersistentCollection {#8043 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8045 …}
    #id: 4895
    #createdAt: DateTimeImmutable @1753627710 {#8040
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8041
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8047 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11030
  +faq: App\Entity\Faq {#8042
    -news: Doctrine\ORM\PersistentCollection {#8043 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8045 …}
    #id: 4895
    #createdAt: DateTimeImmutable @1753627710 {#8040
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753627710 {#8041
      date: 2025-07-27 16:48:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#8047 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte sich mein Oberkörper während der Übung mitdrehen?"
  "answer" => "Nein, der Oberkörper bleibt stabil und gerade. Nur der Unterarm rotiert während der Zugphase in die Supination."
]

App\Twig\Components\Ui\RawFaqComponent {#11074
  +question: "Sollte sich mein Oberkörper während der Übung mitdrehen?"
  +answer: "Nein, der Oberkörper bleibt stabil und gerade. Nur der Unterarm rotiert während der Zugphase in die Supination."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
    24
  ]
  "secondaryMuscles" => [
    1
    4
    15
    18
    20
    25
    26
    31
    33
    39
    40
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11002
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#11085 …}
  +primaryMuscles: [
    12
    24
  ]
  +secondaryMuscles: [
    1
    4
    15
    18
    20
    25
    26
    31
    33
    39
    40
  ]
  +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 {#11083 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#11084 …}
}

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

App\Twig\Components\Ui\Badge {#9345
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bizepsmuskeln"
  "url" => "/de/ubungen/muskel/24-bizepsmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11886
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Langer supinatorischer Bizeps"
  "url" => "/de/ubungen/muskel/1-fessiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12254
  +name: "Langer supinatorischer Bizeps"
  +url: "/de/ubungen/muskel/1-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adduktoren"
  "url" => "/de/ubungen/muskel/4-adduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12273
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +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 {#12297
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hinterer Deltoid"
  "url" => "/de/ubungen/muskel/18-hinterer-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12321
  +name: "Hinterer Deltoid"
  +url: "/de/ubungen/muskel/18-hinterer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Biceps brachialis"
  "url" => "/de/ubungen/muskel/20-biceps-brachialis"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12345
  +name: "Biceps brachialis"
  +url: "/de/ubungen/muskel/20-biceps-brachialis"
  +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 {#12369
  +name: "Großer Dorsal"
  +url: "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rhomboid"
  "url" => "/de/ubungen/muskel/26-rhomboid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12393
  +name: "Rhomboid"
  +url: "/de/ubungen/muskel/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12417
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12441
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bizeps – langer Kopf"
  "url" => "/de/ubungen/muskel/39-bizeps-langer-kopf"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12465
  +name: "Bizeps – langer Kopf"
  +url: "/de/ubungen/muskel/39-bizeps-langer-kopf"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bizeps – kurzer Kopf"
  "url" => "/de/ubungen/muskel/40-bizeps-kurzer-kopf"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12489
  +name: "Bizeps – kurzer Kopf"
  +url: "/de/ubungen/muskel/40-bizeps-kurzer-kopf"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9095
  +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" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#12522
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12553
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Hantel"
  "url" => "/de/ubungen/ausstattung/1-hantel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12593
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/sport/1-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12617
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12641
  +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 {#12665
  +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 {#12689
  +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 {#12713
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +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 {#12737
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#12503
  +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 {#10758
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12794
  +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 {#12832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71268eec?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 {#12868
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71268eec?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 {#12906
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#12939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kurzhantel-Rudern in Seitenausfallschritt mit Supination"
  "description" => "Das Kurzhantel-Rudern im Seitenausfallschritt mit Supination ist eine einseitige, funktionelle Ganzkörperübung, die statische Haltearbeit im Unterkörper mit einer dynamischen Zugbewegung im Oberkörper kombiniert. Die Ausgangsposition ist ein breiter Seitenausfallschritt, in dem die Hantel in pronierter Griffhaltung nach unten gehalten wird. Während des Zuges zur Hüfte rotiert das Handgelenk in die Supination, wodurch der Bizeps, insbesondere der kurze Kopf, sowie die Unterarme verstärkt aktiviert werden. Gleichzeitig stabilisiert der Rumpf aktiv gegen Rotation, was die Core-Kontrolle fördert. Die seitliche Beinstellung beansprucht zusätzlich die Abduktoren, Adduktoren und den Gluteus medius. Diese Übung ist ideal für fortgeschrittene Trainierende, die ihre Koordination, Stabilität und Griffkraft verbessern wollen. Durch die Kombination aus isometrischer Haltearbeit und gezielter Zugbewegung bietet sie einen hohen funktionellen Trainingsreiz, der sich besonders gut für sportartspezifische Kraftprogramme eignet."
]

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

App\Twig\Components\App\PageSharer {#12979
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d71268eec-kurzhantel-rudern-in-seitenausfallschritt-mit-supination?alias=11408"
  +title: "Kurzhantel-Rudern in Seitenausfallschritt mit Supination"
  +description: "Das Kurzhantel-Rudern im Seitenausfallschritt mit Supination ist eine einseitige, funktionelle Ganzkörperübung, die statische Haltearbeit im Unterkörper mit einer dynamischen Zugbewegung im Oberkörper kombiniert. Die Ausgangsposition ist ein breiter Seitenausfallschritt, in dem die Hantel in pronierter Griffhaltung nach unten gehalten wird. Während des Zuges zur Hüfte rotiert das Handgelenk in die Supination, wodurch der Bizeps, insbesondere der kurze Kopf, sowie die Unterarme verstärkt aktiviert werden. Gleichzeitig stabilisiert der Rumpf aktiv gegen Rotation, was die Core-Kontrolle fördert. Die seitliche Beinstellung beansprucht zusätzlich die Abduktoren, Adduktoren und den Gluteus medius. Diese Übung ist ideal für fortgeschrittene Trainierende, die ihre Koordination, Stabilität und Griffkraft verbessern wollen. Durch die Kombination aus isometrischer Haltearbeit und gezielter Zugbewegung bietet sie einen hohen funktionellen Trainingsreiz, der sich besonders gut für sportartspezifische Kraftprogramme eignet."
  +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 {#12987
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13009
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13056
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13079
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13148
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13195
  +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 {#13250
  +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 {#13242
  -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 {#13284
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +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 {#13339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8680 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}