Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7542
  -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 {#7589
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7651
  -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 {#7666
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7760
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7808
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7856
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7880
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#7928
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8279
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8266
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8357
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8358 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8356 …}
}

[
  "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 {#8509
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8606
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8625
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8785
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8833
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8857
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8905
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8929
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#8977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#9001
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9046
  +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 {#9036
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4587
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Front-Rack-Dehnung"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9129
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Front-Rack-Dehnung"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4587
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Front-Rack-Dehnung"
        "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 {#9159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#9181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#9204
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9247
  +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 {#4518
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4520 …}
    #credits: Doctrine\ORM\PersistentCollection {#4522 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=ls2L6dBxx38"
    #id: 670
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4569 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4556
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4508
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "ls2L6dBxx38"
  }
  "title" => "Front-Rack-Dehnung"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9334
  +media: App\Entity\Media\MediaVideo {#4518
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4520 …}
    #credits: Doctrine\ORM\PersistentCollection {#4522 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=ls2L6dBxx38"
    #id: 670
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4569 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450636 {#4556
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450636 {#4508
      date: 2024-11-12 23:30:36.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "ls2L6dBxx38"
  }
  +title: "Front-Rack-Dehnung"
  +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 {#9350
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#9383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9407
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70ccdb25-front-rack-dehnung"
  +title: "Front-Rack-Dehnung - Übung - FitMetrics"
  +description: "Die Front-Rack-Dehnung ist eine gezielte Mobilitätsübung, die darauf abzielt, die Beweglichkeit von Schultern, Ellbogen und Handgelenken zu verbessern. Besonders im Krafttraining und Gewichtheben ist diese Dehnung von großem Nutzen, da sie eine saubere Rack-Position bei Frontkniebeugen, Umsetzbewegungen und Überkopfdrücken erleichtert. Durch das Lösen verspannter Strukturen im Schultergürtel fördert sie eine größere Bewegungsfreiheit und trägt zu einer effizienteren Technik bei. Regelmäßiges Üben unterstützt nicht nur die Leistungsfähigkeit, sondern beugt auch Haltungsschäden vor, die beispielsweise durch langes Sitzen oder einseitige Belastungen entstehen können. Zudem verbessert die Übung die Durchblutung, erleichtert die Regeneration und hilft, Überlastungsbeschwerden vorzubeugen. Dank ihrer Einfachheit lässt sich die Front-Rack-Dehnung problemlos in Aufwärm- und Abkühlphasen integrieren oder als Teil eines eigenständigen Mobilitätsprogramms nutzen. Sie eignet sich für Sportler unterschiedlicher Leistungsstufen und bietet eine effektive Möglichkeit, die Flexibilität im Oberkörper zu steigern und langfristig eine bessere Trainingsqualität sicherzustellen."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#9437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9465
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
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]

App\Twig\Components\Media\Icon {#9490
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9513
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#9559
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "linkedin"
  +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 {#9582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#9605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "email"
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  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#9636
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1758635528
    "version" => "2.31.0-rc.7"
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        "data" => [
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          "text" => "Anweisungen"
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      ]
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Platziere deine Unterarme auf dem Boden, Handflächen nach unten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke den Brustkorb sanft in Richtung Boden, während die Ellbogen gebeugt bleiben."
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              "meta" => []
            ]
            [
              "content" => "Halte die Position für die gewünschte Dauer und spüre die Dehnung in Schultern und Oberarmen."
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Nacken neutral und vermeide ein übermäßiges Hohlkreuz."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Dehnung nicht erzwungen aus, sondern gehe schrittweise vor."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Ellbogen etwas weiter als schulterbreit auseinander."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
      ]
      [
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        "data" => [
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme tief ein, bevor du in die Dehnung gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du dich in die Position entspannst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung eine gleichmäßige Atmung bei."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9685
  +title: null
  +data: [
    "time" => 1758635528
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Lege dich mit dem Gesicht nach unten auf eine Matte und beuge die Arme im 90-Grad-Winkel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Platziere deine Unterarme auf dem Boden, Handflächen nach unten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücke den Brustkorb sanft in Richtung Boden, während die Ellbogen gebeugt bleiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die gewünschte Dauer und spüre die Dehnung in Schultern und Oberarmen."
              "items" => []
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        ]
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        ]
      ]
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        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte den Nacken neutral und vermeide ein übermäßiges Hohlkreuz."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe die Dehnung nicht erzwungen aus, sondern gehe schrittweise vor."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Ellbogen etwas weiter als schulterbreit auseinander."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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        ]
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      [
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        "data" => [
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          "items" => [
            [
              "content" => "Atme tief ein, bevor du in die Dehnung gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme langsam aus, während du dich in die Position entspannst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der gesamten Übung eine gleichmäßige Atmung bei."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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      [
        "type" => "list"
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          "items" => [
            [
              "content" => "Schulterimpingement oder Schulterinstabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzliche Operation an Schulter oder Ellbogen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9746
  +title: null
  +data: [
    "time" => 1758635528
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Schulterimpingement oder Schulterinstabilität"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzliche Operation an Schulter oder Ellbogen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#9733
  +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 {#6916
    -news: Doctrine\ORM\PersistentCollection {#6933 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6931 …}
    #id: 5880
    #createdAt: DateTimeImmutable @1758526984 {#6921
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    #updatedAt: DateTimeImmutable @1758526984 {#6946
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#9790
  +faq: App\Entity\Faq {#6916
    -news: Doctrine\ORM\PersistentCollection {#6933 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6931 …}
    #id: 5880
    #createdAt: DateTimeImmutable @1758526984 {#6921
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6946
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6883 …}
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    #currentLocale: "de"
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}

[
  "question" => "Welche Vorteile hat die Front-Rack-Dehnung?"
  "answer" => "Die Front-Rack-Dehnung verbessert die Beweglichkeit von Schultern, Ellbogen und Handgelenken, erleichtert die Rack-Position bei Frontkniebeugen und Umsetzen, reduziert Spannungen in Trizeps und oberem Rücken und unterstützt eine aufrechte Haltung."
]

App\Twig\Components\Ui\RawFaqComponent {#9818
  +question: "Welche Vorteile hat die Front-Rack-Dehnung?"
  +answer: "Die Front-Rack-Dehnung verbessert die Beweglichkeit von Schultern, Ellbogen und Handgelenken, erleichtert die Rack-Position bei Frontkniebeugen und Umsetzen, reduziert Spannungen in Trizeps und oberem Rücken und unterstützt eine aufrechte Haltung."
}

[
  "faq" => App\Entity\Faq {#6885
    -news: Doctrine\ORM\PersistentCollection {#6886 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6888 …}
    #id: 5881
    #createdAt: DateTimeImmutable @1758526984 {#6881
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6884
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6890 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#9849
  +faq: App\Entity\Faq {#6885
    -news: Doctrine\ORM\PersistentCollection {#6886 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6888 …}
    #id: 5881
    #createdAt: DateTimeImmutable @1758526984 {#6881
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6884
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6890 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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}

[
  "question" => "Was ist der häufigste Fehler bei der Front-Rack-Dehnung?"
  "answer" => "Ein häufiger Fehler ist es, die Dehnung zu stark zu erzwingen, was Schultern und Handgelenke überlasten kann. Korrekte Ausführung bedeutet, die Position entspannt einzunehmen und Nacken sowie Wirbelsäule neutral zu halten."
]

App\Twig\Components\Ui\RawFaqComponent {#9894
  +question: "Was ist der häufigste Fehler bei der Front-Rack-Dehnung?"
  +answer: "Ein häufiger Fehler ist es, die Dehnung zu stark zu erzwingen, was Schultern und Handgelenke überlasten kann. Korrekte Ausführung bedeutet, die Position entspannt einzunehmen und Nacken sowie Wirbelsäule neutral zu halten."
}

[
  "faq" => App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6895 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6897 …}
    #id: 5882
    #createdAt: DateTimeImmutable @1758526984 {#6892
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6893
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6899 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9897
  +faq: App\Entity\Faq {#6894
    -news: Doctrine\ORM\PersistentCollection {#6895 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6897 …}
    #id: 5882
    #createdAt: DateTimeImmutable @1758526984 {#6892
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6893
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6899 …}
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    #currentLocale: "de"
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}

[
  "question" => "Ist die Front-Rack-Dehnung sicher für die Schultern?"
  "answer" => "Ja, die Dehnung ist sicher, wenn sie kontrolliert und schrittweise ausgeführt wird. Personen mit Schulterproblemen oder kürzlichen Verletzungen sollten jedoch vorher einen Fachmann konsultieren."
]

App\Twig\Components\Ui\RawFaqComponent {#9941
  +question: "Ist die Front-Rack-Dehnung sicher für die Schultern?"
  +answer: "Ja, die Dehnung ist sicher, wenn sie kontrolliert und schrittweise ausgeführt wird. Personen mit Schulterproblemen oder kürzlichen Verletzungen sollten jedoch vorher einen Fachmann konsultieren."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#6904 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6906 …}
    #id: 5883
    #createdAt: DateTimeImmutable @1758526984 {#6901
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6902
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6908 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9944
  +faq: App\Entity\Faq {#6903
    -news: Doctrine\ORM\PersistentCollection {#6904 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6906 …}
    #id: 5883
    #createdAt: DateTimeImmutable @1758526984 {#6901
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6902
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6908 …}
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}

[
  "question" => "Wie lange sollte ich die Front-Rack-Dehnung halten?"
  "answer" => "Empfohlen wird, die Position 20 bis 40 Sekunden pro Satz zu halten und je nach Mobilitätsziel 2 bis 3 Wiederholungen durchzuführen."
]

App\Twig\Components\Ui\RawFaqComponent {#9988
  +question: "Wie lange sollte ich die Front-Rack-Dehnung halten?"
  +answer: "Empfohlen wird, die Position 20 bis 40 Sekunden pro Satz zu halten und je nach Mobilitätsziel 2 bis 3 Wiederholungen durchzuführen."
}

[
  "faq" => App\Entity\Faq {#6956
    -news: Doctrine\ORM\PersistentCollection {#6957 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6959 …}
    #id: 5884
    #createdAt: DateTimeImmutable @1758526984 {#6954
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6955
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6961 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9991
  +faq: App\Entity\Faq {#6956
    -news: Doctrine\ORM\PersistentCollection {#6957 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6959 …}
    #id: 5884
    #createdAt: DateTimeImmutable @1758526984 {#6954
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1758526984 {#6955
      date: 2025-09-22 09:43:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6961 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheidet sich die Front-Rack-Dehnung von der Band-unterstützten Variante?"
  "answer" => "Die Band-unterstützte Front-Rack-Dehnung bietet zusätzlichen äußeren Widerstand, um die Dehnung zu intensivieren, während die Variante mit Eigengewicht einfacher ist und kein Equipment benötigt. Beide verbessern die Schulterbeweglichkeit, doch die Bandversion ermöglicht eine progressive Steigerung."
]

App\Twig\Components\Ui\RawFaqComponent {#10035
  +question: "Worin unterscheidet sich die Front-Rack-Dehnung von der Band-unterstützten Variante?"
  +answer: "Die Band-unterstützte Front-Rack-Dehnung bietet zusätzlichen äußeren Widerstand, um die Dehnung zu intensivieren, während die Variante mit Eigengewicht einfacher ist und kein Equipment benötigt. Beide verbessern die Schulterbeweglichkeit, doch die Bandversion ermöglicht eine progressive Steigerung."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    24
    28
  ]
  "secondaryMuscles" => [
    16
    17
    18
    25
    26
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9963
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10046 …}
  +primaryMuscles: [
    24
    28
  ]
  +secondaryMuscles: [
    16
    17
    18
    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 {#10044 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10045 …}
}

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

App\Twig\Components\Ui\Badge {#11217
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11269
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11293
  +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 {#11317
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11341
  +name: "Hinterer Deltoid"
  +url: "/de/ubungen/muskel/18-hinterer-deltoid"
  +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 {#11365
  +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 {#11389
  +name: "Rhomboid"
  +url: "/de/ubungen/muskel/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11098
  +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" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11422
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11268
  +name: "Isolation"
  +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 {#11458
  +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 {#11482
  +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 {#11506
  +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 {#11530
  +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 {#11554
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11578
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11602
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Aufwärmen"
  "url" => "/de/ubungen/kategorie/62-aufwarmen"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11626
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11650
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11403
  +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 {#9672
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11702
  +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 {#11742
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70ccdb25?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 {#11778
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d70ccdb25?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 {#11816
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#11849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Front-Rack-Dehnung"
  "description" => "Die Front-Rack-Dehnung ist eine gezielte Mobilitätsübung, die darauf abzielt, die Beweglichkeit von Schultern, Ellbogen und Handgelenken zu verbessern. Besonders im Krafttraining und Gewichtheben ist diese Dehnung von großem Nutzen, da sie eine saubere Rack-Position bei Frontkniebeugen, Umsetzbewegungen und Überkopfdrücken erleichtert. Durch das Lösen verspannter Strukturen im Schultergürtel fördert sie eine größere Bewegungsfreiheit und trägt zu einer effizienteren Technik bei. Regelmäßiges Üben unterstützt nicht nur die Leistungsfähigkeit, sondern beugt auch Haltungsschäden vor, die beispielsweise durch langes Sitzen oder einseitige Belastungen entstehen können. Zudem verbessert die Übung die Durchblutung, erleichtert die Regeneration und hilft, Überlastungsbeschwerden vorzubeugen. Dank ihrer Einfachheit lässt sich die Front-Rack-Dehnung problemlos in Aufwärm- und Abkühlphasen integrieren oder als Teil eines eigenständigen Mobilitätsprogramms nutzen. Sie eignet sich für Sportler unterschiedlicher Leistungsstufen und bietet eine effektive Möglichkeit, die Flexibilität im Oberkörper zu steigern und langfristig eine bessere Trainingsqualität sicherzustellen."
]

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

App\Twig\Components\App\PageSharer {#11889
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d70ccdb25-front-rack-dehnung"
  +title: "Front-Rack-Dehnung"
  +description: "Die Front-Rack-Dehnung ist eine gezielte Mobilitätsübung, die darauf abzielt, die Beweglichkeit von Schultern, Ellbogen und Handgelenken zu verbessern. Besonders im Krafttraining und Gewichtheben ist diese Dehnung von großem Nutzen, da sie eine saubere Rack-Position bei Frontkniebeugen, Umsetzbewegungen und Überkopfdrücken erleichtert. Durch das Lösen verspannter Strukturen im Schultergürtel fördert sie eine größere Bewegungsfreiheit und trägt zu einer effizienteren Technik bei. Regelmäßiges Üben unterstützt nicht nur die Leistungsfähigkeit, sondern beugt auch Haltungsschäden vor, die beispielsweise durch langes Sitzen oder einseitige Belastungen entstehen können. Zudem verbessert die Übung die Durchblutung, erleichtert die Regeneration und hilft, Überlastungsbeschwerden vorzubeugen. Dank ihrer Einfachheit lässt sich die Front-Rack-Dehnung problemlos in Aufwärm- und Abkühlphasen integrieren oder als Teil eines eigenständigen Mobilitätsprogramms nutzen. Sie eignet sich für Sportler unterschiedlicher Leistungsstufen und bietet eine effektive Möglichkeit, die Flexibilität im Oberkörper zu steigern und langfristig eine bessere Trainingsqualität sicherzustellen."
  +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 {#11897
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#11919
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#11943
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#11966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#11989
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12035
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12105
  +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 {#12160
  +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 {#12152
  -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 {#12194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12226
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +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 {#12272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7592 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}