Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7939
  -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 {#7986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#7997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8048
  -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 {#8063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8141
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8157
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8229
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8253
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8277
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8301
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8669
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8760
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8761 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8759 …}
}

[
  "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 {#8912
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9009
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9028
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9172
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9188
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9212
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9236
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9260
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9284
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9308
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9332
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9380
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9449
  +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 {#9439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9080
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4596
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Wechselnde Schulterberührung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9532
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Planke"
      "url" => "/de/ubungen/gruppe/45-planke"
    ]
    [
      "label" => "Wechselnde Schulterberührung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4596
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Wechselnde Schulterberührung"
        "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 {#9562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9584
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9650
  +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 {#4527
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4529 …}
    #credits: Doctrine\ORM\PersistentCollection {#4531 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=7pEbs5jrT78"
    #id: 1276
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4578 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450645 {#4565
      date: 2024-11-12 23:30:45.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1761505349 {#4517
      date: 2025-10-26 20:02:29.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "vM1Z4NqcXh4"
  }
  "title" => "Plank mit Schulterberührung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9722
  +media: App\Entity\Media\MediaVideo {#4527
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4529 …}
    #credits: Doctrine\ORM\PersistentCollection {#4531 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=7pEbs5jrT78"
    #id: 1276
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4578 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450645 {#4565
      date: 2024-11-12 23:30:45.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1761505349 {#4517
      date: 2025-10-26 20:02:29.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#3700 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "vM1Z4NqcXh4"
  }
  +title: "Plank mit Schulterberührung"
  +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 {#9747
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#9780
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9804
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d7154e97e-plank-mit-schulterberuhrung?alias=9756&open-account-panel-popup=1"
  +title: "Wechselnde Schulterberührung - Übung - FitMetrics"
  +description: "Der Plank mit Schulterberührung ist eine effektive Übung zur Stärkung der Rumpfmuskulatur und verbessert gleichzeitig die Stabilität, das Gleichgewicht und die Koordination. In der hohen Plank-Position wird abwechselnd eine Schulter mit der gegenüberliegenden Hand berührt. Diese Bewegung fordert die Bauchmuskulatur, um die Wirbelsäule stabil zu halten und Rotationsbewegungen zu vermeiden. Gleichzeitig wirkt sie stabilisierend auf Schultern, Brust und Trizeps und fördert die Ausdauer des Oberkörpers. Der Plank mit Schulterberührung ist eine bewährte Komponente in funktionellen Trainingsprogrammen, Calisthenics und allgemeinen Fitnessroutinen. Er trägt zur Entwicklung einer starken Körpermitte bei, verbessert die Schulterstabilität und unterstützt die Körperkontrolle in alltäglichen Bewegungen. Damit ist er besonders geeignet für Sportler, Fitnessbegeisterte und alle, die ihre Rumpfkraft gezielt verbessern möchten."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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

[
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]

App\Twig\Components\Media\Icon {#9834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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[
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]

App\Twig\Components\Media\Icon {#9862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
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}

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

App\Twig\Components\Media\Icon {#9887
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#9910
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
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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 {#9933
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#9956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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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[
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]

App\Twig\Components\Media\Icon {#9979
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#10002
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#10033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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    "blocks" => [
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        "data" => [
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              "items" => []
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            [
              "content" => "Spanne deine Körpermitte an, um die Hüfte stabil zu halten."
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              "content" => "Wechsle die Seiten ab und fahre fort für die gewünschte Dauer."
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      [
        "id" => "PMxlfGvgYL"
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              "items" => []
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            [
              "content" => "Stelle die Füße weiter auseinander, um die Balance zu verbessern."
              "meta" => []
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            [
              "content" => "Halte eine gerade Linie von Kopf bis Ferse ein."
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          "items" => [
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              "content" => "Atme in der Plank-Position ein."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme aus, während du die Schulter berührst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme gleichmäßig während der gesamten Bewegung, um die Rumpfspannung zu halten."
              "meta" => []
              "items" => []
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          ]
        ]
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    "version" => "2.31.0-rc.7"
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]

App\Twig\Components\Ui\Editor\EditorRender {#10082
  +title: null
  +data: [
    "time" => 1761505366441
    "blocks" => [
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        "id" => "uw9avD499F"
        "type" => "header"
        "data" => [
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        "data" => [
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          "meta" => [
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          ]
          "items" => [
            [
              "content" => "Beginne in der hohen Plank-Position mit den Händen unter den Schultern und den Füßen hüftbreit auseinander."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an, um die Hüfte stabil zu halten."
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              "items" => []
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            [
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              "items" => []
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            [
              "content" => "Setze die rechte Hand wieder ab und berühre mit der linken Hand die rechte Schulter."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wechsle die Seiten ab und fahre fort für die gewünschte Dauer."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "PMxlfGvgYL"
        "type" => "header"
        "data" => [
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          "items" => [
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              "items" => []
            ]
            [
              "content" => "Stelle die Füße weiter auseinander, um die Balance zu verbessern."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halte eine gerade Linie von Kopf bis Ferse ein."
              "meta" => []
              "items" => []
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        ]
      ]
      [
        "id" => "rnq3JUvvHA"
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          "items" => [
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              "content" => "Atme in der Plank-Position ein."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme aus, während du die Schulter berührst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme gleichmäßig während der gesamten Bewegung, um die Rumpfspannung zu halten."
              "meta" => []
              "items" => []
            ]
          ]
        ]
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    "version" => "2.31.0-rc.7"
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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 …}
}

[
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    "blocks" => [
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        "id" => "hBX4PN_zts"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Handgelenksverletzungen"
              "meta" => []
              "items" => []
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            [
              "content" => "Schulterverletzungen"
              "meta" => []
              "items" => []
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            [
              "content" => "Schmerzen im unteren Rücken"
              "meta" => []
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          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
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App\Twig\Components\Ui\Editor\EditorRender {#10143
  +title: null
  +data: [
    "time" => 1761505366441
    "blocks" => [
      [
        "id" => "hBX4PN_zts"
        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Handgelenksverletzungen"
              "meta" => []
              "items" => []
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            [
              "content" => "Schulterverletzungen"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
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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 {#10130
  +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 {#7326
    -news: Doctrine\ORM\PersistentCollection {#7343 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7341 …}
    #id: 3487
    #createdAt: DateTimeImmutable @1751890244 {#7331
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7356
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7293 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10187
  +faq: App\Entity\Faq {#7326
    -news: Doctrine\ORM\PersistentCollection {#7343 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7341 …}
    #id: 3487
    #createdAt: DateTimeImmutable @1751890244 {#7331
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7356
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7293 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Shoulder Taps sollte ich als Anfänger machen?"
  "answer" => "Als Anfänger solltest du mit 10 bis 20 Shoulder Taps starten und dabei besonders auf eine korrekte Plank-Haltung und stabile Hüfte achten, um den Rumpf optimal zu stärken."
]

App\Twig\Components\Ui\RawFaqComponent {#10215
  +question: "Wie viele Shoulder Taps sollte ich als Anfänger machen?"
  +answer: "Als Anfänger solltest du mit 10 bis 20 Shoulder Taps starten und dabei besonders auf eine korrekte Plank-Haltung und stabile Hüfte achten, um den Rumpf optimal zu stärken."
}

[
  "faq" => App\Entity\Faq {#7295
    -news: Doctrine\ORM\PersistentCollection {#7296 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7298 …}
    #id: 3488
    #createdAt: DateTimeImmutable @1751890244 {#7291
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7294
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7300 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10246
  +faq: App\Entity\Faq {#7295
    -news: Doctrine\ORM\PersistentCollection {#7296 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7298 …}
    #id: 3488
    #createdAt: DateTimeImmutable @1751890244 {#7291
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7294
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7300 …}
    #newTranslations: null
    #currentLocale: "de"
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    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Welche Muskeln werden beim Plank mit Schulterberührung trainiert?"
  "answer" => "Der Plank mit Schulterberührung trainiert vor allem die Bauchmuskulatur und Schultern sowie unterstützend die seitlichen Rumpfmuskeln, den Rücken, den Trizeps und die Deltamuskeln."
]

App\Twig\Components\Ui\RawFaqComponent {#10291
  +question: "Welche Muskeln werden beim Plank mit Schulterberührung trainiert?"
  +answer: "Der Plank mit Schulterberührung trainiert vor allem die Bauchmuskulatur und Schultern sowie unterstützend die seitlichen Rumpfmuskeln, den Rücken, den Trizeps und die Deltamuskeln."
}

[
  "faq" => App\Entity\Faq {#7304
    -news: Doctrine\ORM\PersistentCollection {#7305 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7307 …}
    #id: 3489
    #createdAt: DateTimeImmutable @1751890244 {#7302
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7303
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7309 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10294
  +faq: App\Entity\Faq {#7304
    -news: Doctrine\ORM\PersistentCollection {#7305 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7307 …}
    #id: 3489
    #createdAt: DateTimeImmutable @1751890244 {#7302
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7303
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7309 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Plank mit Schulterberührung gut für die Rumpfmuskulatur?"
  "answer" => "Ja, diese Übung ist hervorragend für die Rumpfmuskulatur geeignet, da sie die tiefen Stabilisatoren aktiviert und gleichzeitig Anti-Rotationskraft, Gleichgewicht und Koordination fördert."
]

App\Twig\Components\Ui\RawFaqComponent {#10338
  +question: "Ist der Plank mit Schulterberührung gut für die Rumpfmuskulatur?"
  +answer: "Ja, diese Übung ist hervorragend für die Rumpfmuskulatur geeignet, da sie die tiefen Stabilisatoren aktiviert und gleichzeitig Anti-Rotationskraft, Gleichgewicht und Koordination fördert."
}

[
  "faq" => App\Entity\Faq {#7313
    -news: Doctrine\ORM\PersistentCollection {#7314 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7316 …}
    #id: 3490
    #createdAt: DateTimeImmutable @1751890244 {#7311
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7312
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7318 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10341
  +faq: App\Entity\Faq {#7313
    -news: Doctrine\ORM\PersistentCollection {#7314 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7316 …}
    #id: 3490
    #createdAt: DateTimeImmutable @1751890244 {#7311
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1751890244 {#7312
      date: 2025-07-07 14:10:44.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#6266 …}
    #updatedBy: App\Entity\User {#6266 …}
    #translations: Doctrine\ORM\PersistentCollection {#7318 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich Shoulder Taps jeden Tag machen?"
  "answer" => "Du kannst Shoulder Taps täglich in dein Training einbauen, sofern keine Schmerzen auftreten. Achte jedoch auf ausreichende Erholung, um Überlastungen zu vermeiden und optimale Trainingsergebnisse zu erzielen."
]

App\Twig\Components\Ui\RawFaqComponent {#10385
  +question: "Kann ich Shoulder Taps jeden Tag machen?"
  +answer: "Du kannst Shoulder Taps täglich in dein Training einbauen, sofern keine Schmerzen auftreten. Achte jedoch auf ausreichende Erholung, um Überlastungen zu vermeiden und optimale Trainingsergebnisse zu erzielen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
    28
  ]
  "secondaryMuscles" => [
    10
    12
    15
    16
    17
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10313
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10396 …}
  +primaryMuscles: [
    6
    28
  ]
  +secondaryMuscles: [
    10
    12
    15
    16
    17
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#10394 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10395 …}
}

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

App\Twig\Components\Ui\Badge {#11651
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11703
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11727
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11751
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +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 {#11775
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11799
  +name: "Lateraler Deltoid"
  +url: "/de/ubungen/muskel/16-lateraler-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11823
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11639
  +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 {#11856
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11887
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11927
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11951
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11975
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11999
  +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 {#12023
  +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 {#12047
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rumpftraining"
  "url" => "/de/ubungen/kategorie/74-rumpftraining"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12071
  +name: "Rumpftraining"
  +url: "/de/ubungen/kategorie/74-rumpftraining"
  +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 {#12095
  +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 {#12119
  +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 {#11837
  +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 {#10069
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12176
  +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 {#12214
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7154e97e?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 {#12250
  +route: "http://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7154e97e?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 {#12288
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12321
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank mit Schulterberührung"
  "description" => "Der Plank mit Schulterberührung ist eine effektive Übung zur Stärkung der Rumpfmuskulatur und verbessert gleichzeitig die Stabilität, das Gleichgewicht und die Koordination. In der hohen Plank-Position wird abwechselnd eine Schulter mit der gegenüberliegenden Hand berührt. Diese Bewegung fordert die Bauchmuskulatur, um die Wirbelsäule stabil zu halten und Rotationsbewegungen zu vermeiden. Gleichzeitig wirkt sie stabilisierend auf Schultern, Brust und Trizeps und fördert die Ausdauer des Oberkörpers. Der Plank mit Schulterberührung ist eine bewährte Komponente in funktionellen Trainingsprogrammen, Calisthenics und allgemeinen Fitnessroutinen. Er trägt zur Entwicklung einer starken Körpermitte bei, verbessert die Schulterstabilität und unterstützt die Körperkontrolle in alltäglichen Bewegungen. Damit ist er besonders geeignet für Sportler, Fitnessbegeisterte und alle, die ihre Rumpfkraft gezielt verbessern möchten."
]

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

App\Twig\Components\App\PageSharer {#12361
  +shareUrl: "http://test.fitmetrics.ch/de/ubung/6733d7154e97e-plank-mit-schulterberuhrung?alias=9756&open-account-panel-popup=1"
  +title: "Plank mit Schulterberührung"
  +description: "Der Plank mit Schulterberührung ist eine effektive Übung zur Stärkung der Rumpfmuskulatur und verbessert gleichzeitig die Stabilität, das Gleichgewicht und die Koordination. In der hohen Plank-Position wird abwechselnd eine Schulter mit der gegenüberliegenden Hand berührt. Diese Bewegung fordert die Bauchmuskulatur, um die Wirbelsäule stabil zu halten und Rotationsbewegungen zu vermeiden. Gleichzeitig wirkt sie stabilisierend auf Schultern, Brust und Trizeps und fördert die Ausdauer des Oberkörpers. Der Plank mit Schulterberührung ist eine bewährte Komponente in funktionellen Trainingsprogrammen, Calisthenics und allgemeinen Fitnessroutinen. Er trägt zur Entwicklung einer starken Körpermitte bei, verbessert die Schulterstabilität und unterstützt die Körperkontrolle in alltäglichen Bewegungen. Damit ist er besonders geeignet für Sportler, Fitnessbegeisterte und alle, die ihre Rumpfkraft gezielt verbessern möchten."
  +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 {#12369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#6849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#7106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#8299
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#10667
  +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 {#12084
  +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 {#11822
  -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 {#12485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12517
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12540
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12563
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +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 {#12609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7989 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]