Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9626
  -routingManager: App\BusinessLogic\Training\Exercise\Url\ExerciseRoutingManager {#219 …}
  -em: Doctrine\ORM\EntityManager {#593 …}
  -cache: Symfony\Component\Cache\Adapter\TraceableAdapter {#216 …}
  -kernel: App\Kernel {#14 …}
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
}

[
  "name" => "fitmetrics-biceps"
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

[
  "class" => "header--logo-dark header--logo dark:hidden h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoDark"
]

App\Twig\Components\Media\Icon {#9673
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

[
  "class" => "header--logo-white header--logo hidden dark:block h-[52px] w-[96px] max-w-[96px] sm:h-[56px] sm:w-[104px] sm:max-w-[104px] object-contain object-left"
  "data-front--header-target" => "logoWhite"
]

App\Twig\Components\Media\Icon {#9684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
  "showTranslateIcon" => false
]

Symfony\UX\TwigComponent\AnonymousComponent {#9735
  -props: [
    "size" => "compact"
    "showTranslateIcon" => false
  ]
}

[
  "defaultOpenLeft" => false
  "size" => "compact"
  "showTranslateIcon" => false
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#9762
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: false
  +showTranslateIcon: false
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => false
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#9797
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: false
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-4 h-4 dropdown-icon"
]

App\Twig\Components\Media\Icon {#9840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#9888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "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 {#9903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#9924
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#9952
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#9968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#9992
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10040
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10088
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10482
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

[
  "defaultOpenLeft" => true
  "size" => "compact"
]

Symfony\UX\TwigComponent\AnonymousComponent {#10451
  -props: [
    "defaultOpenLeft" => true
    "size" => "compact"
  ]
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#10505
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#10527
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#10558
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#10580
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#10629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

App\Twig\Components\Menu\ConnexionMenu {#10664
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#10665 …}
  -formFactory: Symfony\Component\Form\FormFactory {#10663 …}
}

[
  "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 {#10816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#10932
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "apple"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "defaultOpenLeft" => true
  "size" => "compact"
  "showTranslateIcon" => true
]

[
  "size" => "compact"
]

App\Twig\Components\App\LangSelector {#11044
  +routeName: null
  +params: null
  +withQuery: true
  +defaultOpenLeft: true
  +showTranslateIcon: true
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -router: Symfony\Bundle\FrameworkBundle\Routing\Router {#725 …}
}

[
  "label" => "lang.name.de"
  "defaultOpenLeft" => true
  "locales" => [
    "fr"
    "en"
    "de"
    "it"
  ]
]

App\Twig\Components\Ui\Dropdown {#11073
  +label: "lang.name.de"
  +contentClass: null
  +defaultOpen: false
  +defaultOpenLeft: true
  +locales: [
    "fr"
    "en"
    "de"
    "it"
  ]
}

[
  "name" => "g-translate"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px]"
]

App\Twig\Components\Media\Icon {#11104
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "g-translate"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "chevron-down"
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

[
  "class" => "fill-black dark:fill-white w-[18px] h-[18px] dropdown-icon"
]

App\Twig\Components\Media\Icon {#11126
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "check"
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

[
  "class" => "w-[15px] h-[15px] dark:fill-white"
]

App\Twig\Components\Media\Icon {#11175
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-biceps"
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

[
  "class" => "h-14 w-full object-contain object-center dark:hidden"
]

App\Twig\Components\Media\Icon {#11028
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fitmetrics-white-biceps"
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

[
  "class" => "hidden h-14 w-full object-contain object-center dark:block"
]

App\Twig\Components\Media\Icon {#11176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "flexed-biceps"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11214
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "flexed-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "fire"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11252
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "fire"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "category"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11276
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "category"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "barbell"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "barbell"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "discipline"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11324
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "discipline"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "stats-chart"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "stats-chart"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "latest"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11372
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "latest"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "random"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "random"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "favorites"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11420
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "favorites"
  +title: null
  +symbolDefsName: null
}

[
  "name" => "more"
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

[
  "class" => "h-5 w-5 shrink-0 fill-current text-zinc-500 dark:text-white/70"
]

App\Twig\Components\Media\Icon {#11444
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10984
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4656
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Overhead Split Squat mit Kurzhanteln und Pulsen"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11514
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Lunge"
      "url" => "/de/ubungen/gruppe/70-lunge"
    ]
    [
      "label" => "Overhead Split Squat mit Kurzhanteln und Pulsen"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4656
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Lunge"
        "url" => "/de/ubungen/gruppe/70-lunge"
      ]
      [
        "label" => "Overhead Split Squat mit Kurzhanteln und Pulsen"
        "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 {#11544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#11566
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#11589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11632
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4587
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4589 …}
    #credits: Doctrine\ORM\PersistentCollection {#4591 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=POaecLTtACs"
    #id: 2082
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4638 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450687 {#4625
      date: 2024-11-12 23:31:27.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450687 {#4577
      date: 2024-11-12 23:31:27.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "POaecLTtACs"
  }
  "title" => "Kurzhantel-Overhead-Ausfallschritt mit Pulsen"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11719
  +media: App\Entity\Media\MediaVideo {#4587
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4589 …}
    #credits: Doctrine\ORM\PersistentCollection {#4591 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=POaecLTtACs"
    #id: 2082
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4638 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450687 {#4625
      date: 2024-11-12 23:31:27.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450687 {#4577
      date: 2024-11-12 23:31:27.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "POaecLTtACs"
  }
  +title: "Kurzhantel-Overhead-Ausfallschritt mit Pulsen"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#510 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#509 …}
}

[
  "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 {#11735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#11768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11792
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d73f7e403-kurzhantel-overhead-ausfallschritt-mit-pulsen?alias=4348&open-account-panel-popup=1"
  +title: "Overhead Split Squat mit Kurzhanteln und Pulsen - Übung - FitMetrics"
  +description: "Der Kurzhantel-Ausfallschritt mit Überkopf-Pulsen ist eine anspruchsvolle Übung zur Kräftigung des Unterkörpers und der Rumpfstabilität. Das Halten der Kurzhanteln über dem Kopf erhöht die Anforderungen an die Schulterstabilität und die Körperkontrolle erheblich. Durch die Pulsbewegungen im unteren Bereich der Ausfallschrittposition wird die Muskelspannung verlängert, was die Kraftausdauer fördert. Diese funktionelle Übung unterstützt die Verbesserung der Bewegungskoordination, Haltungskontrolle und Ganzkörperstabilität. Sie ist besonders effektiv für Sportler und fortgeschrittene Trainierende, da sie ein erhöhtes Gleichgewicht erfordert und reale Bewegungsmuster nachbildet. Die Übung lässt sich ideal in funktionelle Trainingsprogramme oder Conditioning-Zirkel integrieren, um die Trainingsintensität zu steigern und die Ganzkörpersynergie zu verbessern."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "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 {#11822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#11850
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#11875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#11898
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#11921
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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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]

App\Twig\Components\Media\Icon {#11944
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#11967
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#11990
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#12021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1748943689
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie in jeder Hand eine Kurzhantel, die Arme sind vollständig über dem Kopf ausgestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen Ausfallschritt nach vorne und senken Sie dabei das hintere Knie Richtung Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie in der Ausfallschrittposition kleine, kontrollierte Auf- und Abbewegungen der Hüfte aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der gesamten Pulsbewegung Spannung im Körper und aktivieren Sie die Rumpfmuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Beins zurück in die Ausgangsposition oder wechseln Sie das Bein."
              "items" => []
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            ]
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          "meta" => []
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        "type" => "header"
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              "content" => "Halten Sie die Arme über dem Kopf gestreckt und aktivieren Sie die Schultermuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Hohlkreuz, spannen Sie die Bauchmuskeln zur Stabilisierung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein Vorlehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das vordere Knie sollte stets in einer Linie mit dem Fußgelenk bleiben."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "text" => "Atemtipps"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in den Ausfallschritt gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während jeder Pulsbewegung langsam aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, bevor Sie sich zurück in die Ausgangsposition drücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12070
  +title: null
  +data: [
    "time" => 1748943689
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie in jeder Hand eine Kurzhantel, die Arme sind vollständig über dem Kopf ausgestreckt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie einen Ausfallschritt nach vorne und senken Sie dabei das hintere Knie Richtung Boden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie in der Ausfallschrittposition kleine, kontrollierte Auf- und Abbewegungen der Hüfte aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der gesamten Pulsbewegung Spannung im Körper und aktivieren Sie die Rumpfmuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Ferse des vorderen Beins zurück in die Ausgangsposition oder wechseln Sie das Bein."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
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          "text" => "Technische Tipps"
        ]
      ]
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          "style" => "unordered"
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            [
              "content" => "Halten Sie die Arme über dem Kopf gestreckt und aktivieren Sie die Schultermuskulatur."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Hohlkreuz, spannen Sie die Bauchmuskeln zur Stabilisierung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Oberkörper aufrecht und vermeiden Sie ein Vorlehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Das vordere Knie sollte stets in einer Linie mit dem Fußgelenk bleiben."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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            [
              "content" => "Atmen Sie ein, wenn Sie in den Ausfallschritt gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während jeder Pulsbewegung langsam aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, bevor Sie sich zurück in die Ausgangsposition drücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

[
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    "time" => 1748943689
    "version" => "2.31.0-rc.7"
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterimpingement oder Schulterinstabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lendenwirbelsäulenbeschwerden oder Bandscheibenprobleme"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme oder Instabilität im Kniegelenk"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder vestibuläre Erkrankungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#12131
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  +data: [
    "time" => 1748943689
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Schulterimpingement oder Schulterinstabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lendenwirbelsäulenbeschwerden oder Bandscheibenprobleme"
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder vestibuläre Erkrankungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "http://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#911 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#12118
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "faq" => App\Entity\Faq {#9046
    -news: Doctrine\ORM\PersistentCollection {#9063 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9061 …}
    #id: 1701
    #createdAt: DateTimeImmutable @1748930848 {#9051
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9076
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12175
  +faq: App\Entity\Faq {#9046
    -news: Doctrine\ORM\PersistentCollection {#9063 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9061 …}
    #id: 1701
    #createdAt: DateTimeImmutable @1748930848 {#9051
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9076
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9013 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden beim Overhead-Ausfallschritt mit Kurzhanteln trainiert?"
  "answer" => "Der Overhead-Ausfallschritt mit Kurzhanteln trainiert vor allem die Oberschenkelvorderseite, das Gesäß und die Schultern. Zusätzlich werden der Rumpf, die hintere Oberschenkelmuskulatur und die Trizeps zur Stabilisierung aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#12203
  +question: "Welche Muskeln werden beim Overhead-Ausfallschritt mit Kurzhanteln trainiert?"
  +answer: "Der Overhead-Ausfallschritt mit Kurzhanteln trainiert vor allem die Oberschenkelvorderseite, das Gesäß und die Schultern. Zusätzlich werden der Rumpf, die hintere Oberschenkelmuskulatur und die Trizeps zur Stabilisierung aktiviert."
}

[
  "faq" => App\Entity\Faq {#9015
    -news: Doctrine\ORM\PersistentCollection {#9016 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9018 …}
    #id: 1702
    #createdAt: DateTimeImmutable @1748930848 {#9011
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9014
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9020 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12234
  +faq: App\Entity\Faq {#9015
    -news: Doctrine\ORM\PersistentCollection {#9016 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9018 …}
    #id: 1702
    #createdAt: DateTimeImmutable @1748930848 {#9011
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9014
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9020 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Overhead-Ausfallschritt gut für die Rumpfkraft?"
  "answer" => "Ja, diese Übungsvariante ist ideal zur Stärkung der Rumpfmuskulatur, da sie eine starke Aktivierung der Bauch- und Rückenmuskulatur zur Stabilisierung der Überkopfhaltung erfordert."
]

App\Twig\Components\Ui\RawFaqComponent {#12278
  +question: "Ist der Overhead-Ausfallschritt gut für die Rumpfkraft?"
  +answer: "Ja, diese Übungsvariante ist ideal zur Stärkung der Rumpfmuskulatur, da sie eine starke Aktivierung der Bauch- und Rückenmuskulatur zur Stabilisierung der Überkopfhaltung erfordert."
}

[
  "faq" => App\Entity\Faq {#9024
    -news: Doctrine\ORM\PersistentCollection {#9025 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9027 …}
    #id: 1703
    #createdAt: DateTimeImmutable @1748930848 {#9022
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9023
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9029 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12281
  +faq: App\Entity\Faq {#9024
    -news: Doctrine\ORM\PersistentCollection {#9025 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9027 …}
    #id: 1703
    #createdAt: DateTimeImmutable @1748930848 {#9022
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9023
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9029 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Können Anfänger den Kurzhantel-Overhead-Ausfallschritt mit Pulsen ausführen?"
  "answer" => "Diese Übung ist aufgrund ihrer Komplexität besser für fortgeschrittene Trainierende geeignet. Anfänger sollten zuerst klassische Ausfallschritte und Überkopfhaltungen separat erlernen."
]

App\Twig\Components\Ui\RawFaqComponent {#12325
  +question: "Können Anfänger den Kurzhantel-Overhead-Ausfallschritt mit Pulsen ausführen?"
  +answer: "Diese Übung ist aufgrund ihrer Komplexität besser für fortgeschrittene Trainierende geeignet. Anfänger sollten zuerst klassische Ausfallschritte und Überkopfhaltungen separat erlernen."
}

[
  "faq" => App\Entity\Faq {#9033
    -news: Doctrine\ORM\PersistentCollection {#9034 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9036 …}
    #id: 1704
    #createdAt: DateTimeImmutable @1748930848 {#9031
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9032
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9038 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12328
  +faq: App\Entity\Faq {#9033
    -news: Doctrine\ORM\PersistentCollection {#9034 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9036 …}
    #id: 1704
    #createdAt: DateTimeImmutable @1748930848 {#9031
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9032
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9038 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Pulse sollte ich pro Ausfallschritt machen?"
  "answer" => "In der Regel werden 3 bis 5 kleine Pulse empfohlen, um eine optimale Muskelaktivierung zu erreichen, ohne die Form zu verlieren."
]

App\Twig\Components\Ui\RawFaqComponent {#12372
  +question: "Wie viele Pulse sollte ich pro Ausfallschritt machen?"
  +answer: "In der Regel werden 3 bis 5 kleine Pulse empfohlen, um eine optimale Muskelaktivierung zu erreichen, ohne die Form zu verlieren."
}

[
  "faq" => App\Entity\Faq {#9086
    -news: Doctrine\ORM\PersistentCollection {#9087 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9089 …}
    #id: 1705
    #createdAt: DateTimeImmutable @1748930848 {#9084
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9085
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9091 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12375
  +faq: App\Entity\Faq {#9086
    -news: Doctrine\ORM\PersistentCollection {#9087 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9089 …}
    #id: 1705
    #createdAt: DateTimeImmutable @1748930848 {#9084
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748930848 {#9085
      date: 2025-06-03 08:07:28.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#9091 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Gewicht sollte ich beim Overhead-Ausfallschritt mit Pulsen wählen?"
  "answer" => "Beginnen Sie mit leichten Kurzhanteln, um die Bewegung sauber auszuführen. Steigern Sie das Gewicht schrittweise mit zunehmender Kraft und Stabilität, ohne den Bewegungsumfang oder die Körperhaltung zu beeinträchtigen."
]

App\Twig\Components\Ui\RawFaqComponent {#12419
  +question: "Welches Gewicht sollte ich beim Overhead-Ausfallschritt mit Pulsen wählen?"
  +answer: "Beginnen Sie mit leichten Kurzhanteln, um die Bewegung sauber auszuführen. Steigern Sie das Gewicht schrittweise mit zunehmender Kraft und Stabilität, ohne den Bewegungsumfang oder die Körperhaltung zu beeinträchtigen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    28
  ]
  "secondaryMuscles" => [
    6
    7
    8
    10
    15
    17
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12347
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12430 …}
  +primaryMuscles: [
    2
    3
    28
  ]
  +secondaryMuscles: [
    6
    7
    8
    10
    15
    17
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#593 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#84 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#12428 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12429 …}
}

[
  "name" => "Quadrizeps"
  "url" => "/de/ubungen/muskel/2-quadrizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13518
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +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 {#13570
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13594
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13618
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13642
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Wadenmuskeln"
  "url" => "/de/ubungen/muskel/8-wadenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13666
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Trizeps"
  "url" => "/de/ubungen/muskel/10-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13690
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +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 {#13714
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Vorderer Deltoid"
  "url" => "/de/ubungen/muskel/17-vorderer-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13738
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13762
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13428
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#13795
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13840
  +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 {#13867
  +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 {#13891
  +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 {#13915
  +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 {#13939
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13963
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +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 {#13987
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14011
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#13776
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#730 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#221 …}
}

App\Twig\Components\App\LoadingSpinner {#12057
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14056
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

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

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

App\Twig\Components\Media\Icon {#14105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d73f7e403?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 {#14141
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d73f7e403?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 {#14179
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +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 {#14212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9676 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kurzhantel-Overhead-Ausfallschritt mit Pulsen"
  "description" => "Der Kurzhantel-Ausfallschritt mit Überkopf-Pulsen ist eine anspruchsvolle Übung zur Kräftigung des Unterkörpers und der Rumpfstabilität. Das Halten der Kurzhanteln über dem Kopf erhöht die Anforderungen an die Schulterstabilität und die Körperkontrolle erheblich. Durch die Pulsbewegungen im unteren Bereich der Ausfallschrittposition wird die Muskelspannung verlängert, was die Kraftausdauer fördert. Diese funktionelle Übung unterstützt die Verbesserung der Bewegungskoordination, Haltungskontrolle und Ganzkörperstabilität. Sie ist besonders effektiv für Sportler und fortgeschrittene Trainierende, da sie ein erhöhtes Gleichgewicht erfordert und reale Bewegungsmuster nachbildet. Die Übung lässt sich ideal in funktionelle Trainingsprogramme oder Conditioning-Zirkel integrieren, um die Trainingsintensität zu steigern und die Ganzkörpersynergie zu verbessern."
]

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

App\Twig\Components\App\PageSharer {#14252
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d73f7e403-kurzhantel-overhead-ausfallschritt-mit-pulsen?alias=4348&open-account-panel-popup=1"
  +title: "Kurzhantel-Overhead-Ausfallschritt mit Pulsen"
  +description: "Der Kurzhantel-Ausfallschritt mit Überkopf-Pulsen ist eine anspruchsvolle Übung zur Kräftigung des Unterkörpers und der Rumpfstabilität. Das Halten der Kurzhanteln über dem Kopf erhöht die Anforderungen an die Schulterstabilität und die Körperkontrolle erheblich. Durch die Pulsbewegungen im unteren Bereich der Ausfallschrittposition wird die Muskelspannung verlängert, was die Kraftausdauer fördert. Diese funktionelle Übung unterstützt die Verbesserung der Bewegungskoordination, Haltungskontrolle und Ganzkörperstabilität. Sie ist besonders effektiv für Sportler und fortgeschrittene Trainierende, da sie ein erhöhtes Gleichgewicht erfordert und reale Bewegungsmuster nachbildet. Die Übung lässt sich ideal in funktionelle Trainingsprogramme oder Conditioning-Zirkel integrieren, um die Trainingsintensität zu steigern und die Ganzkörpersynergie zu verbessern."
  +quote: null
  +hashtags: [
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  ]
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