Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8502
  -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 {#8549
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8560
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8611
  -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 {#8626
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8676
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8704
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8720
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8792
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#8888
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9224
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9317
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9318 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9316 …}
}

[
  "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 {#9469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9534
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9566
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9695
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9729
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9793
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9817
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9865
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9889
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9913
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9937
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#9961
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#10006
  +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 {#9996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9637
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4527
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Rudern mit neutralem Griff und Widerstandsband"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#10089
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Rudern"
      "url" => "/de/ubungen/gruppe/72-rudern"
    ]
    [
      "label" => "Rudern mit neutralem Griff und Widerstandsband"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4527
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Rudern mit neutralem Griff und Widerstandsband"
        "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 {#10119
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#10141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#10164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#10207
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4458
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4460 …}
    #credits: Doctrine\ORM\PersistentCollection {#4462 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=a3tNcootLA0"
    #id: 987
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4509 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4496
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4448
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "a3tNcootLA0"
  }
  "title" => "Rudern mit Kurzhanteln und Widerstandsband"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#10294
  +media: App\Entity\Media\MediaVideo {#4458
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4460 …}
    #credits: Doctrine\ORM\PersistentCollection {#4462 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=a3tNcootLA0"
    #id: 987
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4509 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4496
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4448
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "a3tNcootLA0"
  }
  +title: "Rudern mit Kurzhanteln und Widerstandsband"
  +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 {#10310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#10343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#10367
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d7111421f-rudern-mit-kurzhanteln-und-widerstandsband?alias=11235"
  +title: "Rudern mit neutralem Griff und Widerstandsband - Übung - FitMetrics"
  +description: "Das Rudern mit neutralem Griff, Kurzhanteln und Widerstandsband ist eine komplexe Kraftübung, die gezielt die Rückenmuskulatur stärkt. Durch die Kombination aus freien Gewichten und elastischem Widerstand entsteht eine durchgehende Muskelspannung über die gesamte Bewegungsamplitude. Der neutrale Griff reduziert dabei die Belastung für Schultern und Handgelenke und fördert eine saubere Schulterblattbewegung. Diese Übung ist besonders für Fortgeschrittene geeignet, da sie zur Entwicklung von Rückendichte, einer verbesserten Körperhaltung und einer stärkeren oberen Körpermuskulatur beiträgt. Ob im Bodybuilding, funktionellen Training oder allgemeinen Fitnessprogrammen – das bandgestützte Rudern ist eine gelenkschonende und effektive Alternative zu klassischen Ruderbewegungen. Dank des minimalen Gerätebedarfs lässt es sich ideal in das Heimtraining integrieren. Durch die gleichzeitige Beanspruchung mehrerer Muskelgruppen unterstützt die Übung sowohl Hypertrophie- als auch Ausdauerziele."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#10397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
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}

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App\Twig\Components\Media\Icon {#10425
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
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App\Twig\Components\Media\Icon {#10450
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
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App\Twig\Components\Media\Icon {#10473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
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]

App\Twig\Components\Media\Icon {#10496
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "facebook"
  +title: null
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}

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

App\Twig\Components\Media\Icon {#10519
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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App\Twig\Components\Media\Icon {#10542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "whatsapp"
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}

[
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App\Twig\Components\Media\Icon {#10565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#10596
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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    "time" => 1753434934
    "version" => "2.31.0-rc.7"
    "blocks" => [
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            ]
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          "meta" => []
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      [
        "type" => "header"
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              "items" => []
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            [
              "content" => "Kontrollieren Sie die exzentrische Phase für maximale Muskelaktivierung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie Schwung beim Heben der Gewichte."
              "items" => []
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ausatmen beim Hochziehen der Kurzhanteln zum Körper."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10645
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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              "content" => "Legen Sie ein Widerstandsband unter Ihre Füße und halten Sie in jeder Hand eine Kurzhantel im neutralen Griff."
              "items" => []
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              "items" => []
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            ]
          ]
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              "content" => "Halten Sie den Rücken gerade und vermeiden Sie ein Rundrücken."
              "items" => []
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              "content" => "Konzentrieren Sie sich auf das Zusammenziehen der Schulterblätter am oberen Punkt."
              "items" => []
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            [
              "content" => "Kontrollieren Sie die exzentrische Phase für maximale Muskelaktivierung."
              "items" => []
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              "content" => "Vermeiden Sie Schwung beim Heben der Gewichte."
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              "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 …}
}

[
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      [
        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Schmerzen oder Verletzungen im unteren Rücken"
              "items" => []
              "meta" => []
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            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
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            [
              "content" => "Bandscheibenvorfall"
              "items" => []
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            ]
            [
              "content" => "Akute Beschwerden im Ellbogen oder Handgelenk"
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              "meta" => []
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          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#10706
  +title: null
  +data: [
    "time" => 1753434934
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement"
              "items" => []
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            ]
            [
              "content" => "Bandscheibenvorfall"
              "items" => []
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            ]
            [
              "content" => "Akute Beschwerden im Ellbogen oder Handgelenk"
              "items" => []
              "meta" => []
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        ]
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  +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 {#10693
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#7897
    -news: Doctrine\ORM\PersistentCollection {#7914 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7912 …}
    #id: 4800
    #createdAt: DateTimeImmutable @1753384238 {#7902
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1753384238 {#7927
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#10750
  +faq: App\Entity\Faq {#7897
    -news: Doctrine\ORM\PersistentCollection {#7914 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7912 …}
    #id: 4800
    #createdAt: DateTimeImmutable @1753384238 {#7902
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[
  "question" => "Welche Muskeln werden beim Rudern mit Band und neutralem Griff trainiert?"
  "answer" => "Das Rudern mit Band und neutralem Griff trainiert primär die Rückenmuskulatur wie Latissimus und Rautenmuskel und aktiviert zusätzlich Bizeps, hintere Schultern und die Lendenmuskulatur zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#10778
  +question: "Welche Muskeln werden beim Rudern mit Band und neutralem Griff trainiert?"
  +answer: "Das Rudern mit Band und neutralem Griff trainiert primär die Rückenmuskulatur wie Latissimus und Rautenmuskel und aktiviert zusätzlich Bizeps, hintere Schultern und die Lendenmuskulatur zur Stabilisierung."
}

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    -exercises: Doctrine\ORM\PersistentCollection {#7869 …}
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      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753384238 {#7865
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#10809
  +faq: App\Entity\Faq {#7866
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    #id: 4801
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}

[
  "question" => "Ist Rudern mit Band besser als nur mit Kurzhanteln?"
  "answer" => "Das Band bietet am oberen Punkt der Bewegung mehr Widerstand und steigert so die Muskelaktivierung, während Kurzhanteln eine konstante Last liefern – die Kombination maximiert den Trainingseffekt."
]

App\Twig\Components\Ui\RawFaqComponent {#10854
  +question: "Ist Rudern mit Band besser als nur mit Kurzhanteln?"
  +answer: "Das Band bietet am oberen Punkt der Bewegung mehr Widerstand und steigert so die Muskelaktivierung, während Kurzhanteln eine konstante Last liefern – die Kombination maximiert den Trainingseffekt."
}

[
  "faq" => App\Entity\Faq {#7875
    -news: Doctrine\ORM\PersistentCollection {#7876 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7878 …}
    #id: 4802
    #createdAt: DateTimeImmutable @1753384238 {#7873
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1753384238 {#7874
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#10857
  +faq: App\Entity\Faq {#7875
    -news: Doctrine\ORM\PersistentCollection {#7876 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7878 …}
    #id: 4802
    #createdAt: DateTimeImmutable @1753384238 {#7873
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    #updatedAt: DateTimeImmutable @1753384238 {#7874
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#5652 …}
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}

[
  "question" => "Kann ich das Rudern mit Band auch zu Hause durchführen?"
  "answer" => "Ja, diese Übung eignet sich hervorragend für das Heimtraining, da nur Kurzhanteln und ein Widerstandsband benötigt werden, um den Rücken effektiv zu trainieren."
]

App\Twig\Components\Ui\RawFaqComponent {#10901
  +question: "Kann ich das Rudern mit Band auch zu Hause durchführen?"
  +answer: "Ja, diese Übung eignet sich hervorragend für das Heimtraining, da nur Kurzhanteln und ein Widerstandsband benötigt werden, um den Rücken effektiv zu trainieren."
}

[
  "faq" => App\Entity\Faq {#7884
    -news: Doctrine\ORM\PersistentCollection {#7885 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7887 …}
    #id: 4803
    #createdAt: DateTimeImmutable @1753384238 {#7882
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753384238 {#7883
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#5652 …}
    #updatedBy: App\Entity\User {#5652 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#10904
  +faq: App\Entity\Faq {#7884
    -news: Doctrine\ORM\PersistentCollection {#7885 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7887 …}
    #id: 4803
    #createdAt: DateTimeImmutable @1753384238 {#7882
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    #updatedAt: DateTimeImmutable @1753384238 {#7883
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#5652 …}
    #updatedBy: App\Entity\User {#5652 …}
    #translations: Doctrine\ORM\PersistentCollection {#7889 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich beim Rudern mit Band den Rücken gerade halten?"
  "answer" => "Ja, ein gerader Rücken ist entscheidend, um Verletzungen zu vermeiden und die Zielmuskeln korrekt zu aktivieren."
]

App\Twig\Components\Ui\RawFaqComponent {#10948
  +question: "Sollte ich beim Rudern mit Band den Rücken gerade halten?"
  +answer: "Ja, ein gerader Rücken ist entscheidend, um Verletzungen zu vermeiden und die Zielmuskeln korrekt zu aktivieren."
}

[
  "faq" => App\Entity\Faq {#7937
    -news: Doctrine\ORM\PersistentCollection {#7938 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7940 …}
    #id: 4804
    #createdAt: DateTimeImmutable @1753384238 {#7935
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753384238 {#7936
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5652 …}
    #updatedBy: App\Entity\User {#5652 …}
    #translations: Doctrine\ORM\PersistentCollection {#7942 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10951
  +faq: App\Entity\Faq {#7937
    -news: Doctrine\ORM\PersistentCollection {#7938 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7940 …}
    #id: 4804
    #createdAt: DateTimeImmutable @1753384238 {#7935
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753384238 {#7936
      date: 2025-07-24 21:10:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#5652 …}
    #updatedBy: App\Entity\User {#5652 …}
    #translations: Doctrine\ORM\PersistentCollection {#7942 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das bandgestützte Rudern für Anfänger geeignet?"
  "answer" => "Obwohl es besser für Fortgeschrittene geeignet ist, können auch Anfänger mit leichtem Widerstand starten, um die Technik zu erlernen und eine solide Basis aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#10995
  +question: "Ist das bandgestützte Rudern für Anfänger geeignet?"
  +answer: "Obwohl es besser für Fortgeschrittene geeignet ist, können auch Anfänger mit leichtem Widerstand starten, um die Technik zu erlernen und eine solide Basis aufzubauen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
  ]
  "secondaryMuscles" => [
    1
    5
    18
    24
    25
    26
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10923
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#11006 …}
  +primaryMuscles: [
    12
  ]
  +secondaryMuscles: [
    1
    5
    18
    24
    25
    26
  ]
  +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 {#11004 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#11005 …}
}

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

App\Twig\Components\Ui\Badge {#7682
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9791
  +name: "Langer supinatorischer Bizeps"
  +url: "/de/ubungen/muskel/1-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11335
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12185
  +name: "Hinterer Deltoid"
  +url: "/de/ubungen/muskel/18-hinterer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12235
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +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 {#12259
  +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 {#12283
  +name: "Rhomboid"
  +url: "/de/ubungen/muskel/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#7476
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#12316
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12347
  +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 {#12387
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Elastische"
  "url" => "/de/ubungen/ausstattung/11-elastische"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12411
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12435
  +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 {#12459
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12483
  +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 {#12507
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#12297
  +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 {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#10632
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12552
  +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 {#12601
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7111421f?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 {#12637
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7111421f?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 {#12675
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12708
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Rudern mit Kurzhanteln und Widerstandsband"
  "description" => "Das Rudern mit neutralem Griff, Kurzhanteln und Widerstandsband ist eine komplexe Kraftübung, die gezielt die Rückenmuskulatur stärkt. Durch die Kombination aus freien Gewichten und elastischem Widerstand entsteht eine durchgehende Muskelspannung über die gesamte Bewegungsamplitude. Der neutrale Griff reduziert dabei die Belastung für Schultern und Handgelenke und fördert eine saubere Schulterblattbewegung. Diese Übung ist besonders für Fortgeschrittene geeignet, da sie zur Entwicklung von Rückendichte, einer verbesserten Körperhaltung und einer stärkeren oberen Körpermuskulatur beiträgt. Ob im Bodybuilding, funktionellen Training oder allgemeinen Fitnessprogrammen – das bandgestützte Rudern ist eine gelenkschonende und effektive Alternative zu klassischen Ruderbewegungen. Dank des minimalen Gerätebedarfs lässt es sich ideal in das Heimtraining integrieren. Durch die gleichzeitige Beanspruchung mehrerer Muskelgruppen unterstützt die Übung sowohl Hypertrophie- als auch Ausdauerziele."
]

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

App\Twig\Components\App\PageSharer {#12748
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d7111421f-rudern-mit-kurzhanteln-und-widerstandsband?alias=11235"
  +title: "Rudern mit Kurzhanteln und Widerstandsband"
  +description: "Das Rudern mit neutralem Griff, Kurzhanteln und Widerstandsband ist eine komplexe Kraftübung, die gezielt die Rückenmuskulatur stärkt. Durch die Kombination aus freien Gewichten und elastischem Widerstand entsteht eine durchgehende Muskelspannung über die gesamte Bewegungsamplitude. Der neutrale Griff reduziert dabei die Belastung für Schultern und Handgelenke und fördert eine saubere Schulterblattbewegung. Diese Übung ist besonders für Fortgeschrittene geeignet, da sie zur Entwicklung von Rückendichte, einer verbesserten Körperhaltung und einer stärkeren oberen Körpermuskulatur beiträgt. Ob im Bodybuilding, funktionellen Training oder allgemeinen Fitnessprogrammen – das bandgestützte Rudern ist eine gelenkschonende und effektive Alternative zu klassischen Ruderbewegungen. Dank des minimalen Gerätebedarfs lässt es sich ideal in das Heimtraining integrieren. Durch die gleichzeitige Beanspruchung mehrerer Muskelgruppen unterstützt die Übung sowohl Hypertrophie- als auch Ausdauerziele."
  +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 {#12756
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12778
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12802
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12825
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12848
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#12917
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#2927 …}
  #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 {#12964
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#13019
  +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 {#13011
  -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 {#13053
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#13085
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +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 {#13108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#13131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#13154
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#13177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8552 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}