Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6233
  -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 {#6280
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6342
  -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 {#6357
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6451
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6499
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6523
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6547
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6571
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6595
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#6986
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6955
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7048
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7049 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7047 …}
}

[
  "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 {#7200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7235
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7265
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7426
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7476
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7524
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7548
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7596
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7620
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7644
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7668
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7737
  +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 {#7727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7368
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4440
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Skullcrusher"
        "url" => "/de/ubungen/gruppe/135-skullcrusher"
      ]
      [
        "label" => "Skullcrusher mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7820
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Skullcrusher"
      "url" => "/de/ubungen/gruppe/135-skullcrusher"
    ]
    [
      "label" => "Skullcrusher mit Kurzhanteln"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4440
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Skullcrusher"
        "url" => "/de/ubungen/gruppe/135-skullcrusher"
      ]
      [
        "label" => "Skullcrusher mit Kurzhanteln"
        "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 {#7850
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7872
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#7895
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7938
  +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 {#4371
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4373 …}
    #credits: Doctrine\ORM\PersistentCollection {#4375 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=2cdO-saZ5DA"
    #id: 1974
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450674 {#4409
      date: 2024-11-12 23:31:14.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450674 {#4361
      date: 2024-11-12 23:31:14.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "2cdO-saZ5DA"
  }
  "title" => "Skullcrusher mit Kurzhanteln"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8025
  +media: App\Entity\Media\MediaVideo {#4371
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4373 …}
    #credits: Doctrine\ORM\PersistentCollection {#4375 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=2cdO-saZ5DA"
    #id: 1974
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450674 {#4409
      date: 2024-11-12 23:31:14.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450674 {#4361
      date: 2024-11-12 23:31:14.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "2cdO-saZ5DA"
  }
  +title: "Skullcrusher mit Kurzhanteln"
  +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 {#8041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#8074
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8098
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d732b8828-skullcrusher-mit-kurzhanteln"
  +title: "Skullcrusher mit Kurzhanteln - Übung - FitMetrics"
  +description: "Das Trizepsstrecken mit Kurzhanteln in Rückenlage – auch als Skullcrusher bekannt – ist eine effektive Isolationsübung zur gezielten Kräftigung des Trizeps. Ausgeführt auf einer Flachbank, wird die Bewegung durch eine kontrollierte Ellbogenstreckung durchgeführt, wodurch die hintere Armmuskulatur intensiv beansprucht wird. Durch die Verwendung einzelner Kurzhanteln ermöglicht die Übung eine natürlichere Handgelenksposition und eine größere Bewegungsamplitude als bei Varianten mit Langhantel. Dies kann die Muskelaktivierung steigern und gleichzeitig das Gelenk entlasten. Zudem werden muskuläre Dysbalancen zwischen den Armen reduziert, da beide Seiten unabhängig voneinander arbeiten. Die Übung ist ideal für Fortgeschrittene und fester Bestandteil in vielen Trainingsplänen im Bodybuilding und funktionellen Krafttraining. Aufgrund des geringen Gerätebedarfs ist sie sowohl für das Heimtraining als auch für das Fitnessstudio bestens geeignet. Die gezielte Ausführung liefert sichtbare Fortschritte im Armmuskelaufbau und verbessert die Leistung bei drückenden Bewegungen im Oberkörpertraining."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
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App\Twig\Components\Media\Icon {#8128
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App\Twig\Components\Media\Icon {#8156
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App\Twig\Components\Media\Icon {#8181
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App\Twig\Components\Media\Icon {#8204
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App\Twig\Components\Media\Icon {#8227
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App\Twig\Components\Media\Icon {#8250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
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}

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App\Twig\Components\Media\Icon {#8273
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App\Twig\Components\Media\Icon {#8296
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}

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App\Twig\Components\Media\Icon {#8327
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "program"
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[
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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              "content" => "Strecken Sie die Arme senkrecht über der Brust, mit den Handflächen zueinander gerichtet."
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              "meta" => []
            ]
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              "content" => "Halten Sie die Oberarme stabil und beugen Sie langsam die Ellbogen, um die Hanteln in Richtung der Schläfen zu senken."
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              "meta" => []
            ]
            [
              "content" => "Stoppen Sie kurz bevor die Hanteln die Stirn erreichen und behalten Sie stets die Kontrolle."
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            ]
            [
              "content" => "Strecken Sie die Arme wieder, um in die Ausgangsposition zurückzukehren."
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            ]
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          "meta" => []
        ]
      ]
      [
        "type" => "header"
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              "content" => "Halten Sie die Ellbogen während der gesamten Bewegung fixiert und nahe am Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, dass die Oberarme während der Abwärtsbewegung nach hinten abweichen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verwenden Sie einen neutralen Griff, um die Handgelenke zu entlasten und die Trizepsaktivierung zu verbessern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Übung langsam und kontrolliert aus, um maximale Muskelspannung zu erzeugen."
              "items" => []
              "meta" => []
            ]
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          "meta" => []
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              "content" => "Atmen Sie ein, während Sie die Kurzhanteln in Richtung Kopf absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, während Sie die Arme strecken und in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8376
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  +data: [
    "time" => 1750854298
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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        "data" => [
          "style" => "ordered"
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              "content" => "Legen Sie sich flach auf eine Flachbank und halten Sie in jeder Hand eine Kurzhantel."
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              "meta" => []
            ]
            [
              "content" => "Strecken Sie die Arme senkrecht über der Brust, mit den Handflächen zueinander gerichtet."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Oberarme stabil und beugen Sie langsam die Ellbogen, um die Hanteln in Richtung der Schläfen zu senken."
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            [
              "content" => "Stoppen Sie kurz bevor die Hanteln die Stirn erreichen und behalten Sie stets die Kontrolle."
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            [
              "content" => "Strecken Sie die Arme wieder, um in die Ausgangsposition zurückzukehren."
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            ]
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          "meta" => []
        ]
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        "data" => [
          "style" => "unordered"
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              "content" => "Halten Sie die Ellbogen während der gesamten Bewegung fixiert und nahe am Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, dass die Oberarme während der Abwärtsbewegung nach hinten abweichen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verwenden Sie einen neutralen Griff, um die Handgelenke zu entlasten und die Trizepsaktivierung zu verbessern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Übung langsam und kontrolliert aus, um maximale Muskelspannung zu erzeugen."
              "items" => []
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            ]
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              "content" => "Atmen Sie aus, während Sie die Arme strecken und in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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  +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" => "Tendinitis oder Schmerzen im Ellbogengelenk"
              "items" => []
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App\Twig\Components\Ui\Editor\EditorRender {#8437
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              "items" => []
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              "items" => []
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        ]
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  +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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]

App\Twig\Components\Ad\AdSquareFluid {#8424
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  +containerClass: "mt-6"
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  #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 {#4813
    -news: Doctrine\ORM\PersistentCollection {#4796 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4798 …}
    #id: 2718
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App\Twig\Components\Ui\FaqComponent {#8481
  +faq: App\Entity\Faq {#4813
    -news: Doctrine\ORM\PersistentCollection {#4796 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4798 …}
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[
  "question" => "Wie vermeide ich es, mir bei Skullcrushers mit Kurzhanteln die Stirn zu stoßen?"
  "answer" => "Um einen Zusammenstoß mit der Stirn zu vermeiden, halten Sie die Ellbogen stabil und senken Sie die Hanteln leicht hinter dem Kopf ab, anstatt direkt über das Gesicht. So bleibt der Bewegungsradius sicher und kontrolliert."
]

App\Twig\Components\Ui\RawFaqComponent {#8509
  +question: "Wie vermeide ich es, mir bei Skullcrushers mit Kurzhanteln die Stirn zu stoßen?"
  +answer: "Um einen Zusammenstoß mit der Stirn zu vermeiden, halten Sie die Ellbogen stabil und senken Sie die Hanteln leicht hinter dem Kopf ab, anstatt direkt über das Gesicht. So bleibt der Bewegungsradius sicher und kontrolliert."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#4843 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4841 …}
    #id: 2719
    #createdAt: DateTimeImmutable @1750844484 {#4848
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
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]

App\Twig\Components\Ui\FaqComponent {#8540
  +faq: App\Entity\Faq {#4844
    -news: Doctrine\ORM\PersistentCollection {#4843 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4841 …}
    #id: 2719
    #createdAt: DateTimeImmutable @1750844484 {#4848
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}

[
  "question" => "Kann ich bei Skullcrushers mit Kurzhanteln schwere Gewichte verwenden?"
  "answer" => "Ja, schwere Gewichte sind möglich, aber achten Sie stets auf eine saubere Technik. Kontrollierte Wiederholungen mit moderatem Gewicht führen oft zu besseren Ergebnissen und verringern das Verletzungsrisiko für Ellbogen und Schultern."
]

App\Twig\Components\Ui\RawFaqComponent {#8585
  +question: "Kann ich bei Skullcrushers mit Kurzhanteln schwere Gewichte verwenden?"
  +answer: "Ja, schwere Gewichte sind möglich, aber achten Sie stets auf eine saubere Technik. Kontrollierte Wiederholungen mit moderatem Gewicht führen oft zu besseren Ergebnissen und verringern das Verletzungsrisiko für Ellbogen und Schultern."
}

[
  "faq" => App\Entity\Faq {#4835
    -news: Doctrine\ORM\PersistentCollection {#4834 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4832 …}
    #id: 2720
    #createdAt: DateTimeImmutable @1750844484 {#4837
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750844484 {#4836
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#4830 …}
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]

App\Twig\Components\Ui\FaqComponent {#8588
  +faq: App\Entity\Faq {#4835
    -news: Doctrine\ORM\PersistentCollection {#4834 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4832 …}
    #id: 2720
    #createdAt: DateTimeImmutable @1750844484 {#4837
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    #updatedAt: DateTimeImmutable @1750844484 {#4836
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    #translations: Doctrine\ORM\PersistentCollection {#4830 …}
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}

[
  "question" => "Sind Skullcrushers mit Kurzhanteln besser als mit der Langhantel?"
  "answer" => "Kurzhanteln bieten eine größere Bewegungsfreiheit und eine ergonomischere Handstellung. Dadurch wird das Gelenk weniger belastet und der Trizeps effektiver isoliert als bei der Ausführung mit Langhantel."
]

App\Twig\Components\Ui\RawFaqComponent {#8632
  +question: "Sind Skullcrushers mit Kurzhanteln besser als mit der Langhantel?"
  +answer: "Kurzhanteln bieten eine größere Bewegungsfreiheit und eine ergonomischere Handstellung. Dadurch wird das Gelenk weniger belastet und der Trizeps effektiver isoliert als bei der Ausführung mit Langhantel."
}

[
  "faq" => App\Entity\Faq {#4826
    -news: Doctrine\ORM\PersistentCollection {#4825 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4823 …}
    #id: 2721
    #createdAt: DateTimeImmutable @1750844484 {#4828
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750844484 {#4827
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#4821 …}
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8635
  +faq: App\Entity\Faq {#4826
    -news: Doctrine\ORM\PersistentCollection {#4825 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4823 …}
    #id: 2721
    #createdAt: DateTimeImmutable @1750844484 {#4828
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    #updatedAt: DateTimeImmutable @1750844484 {#4827
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    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4821 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welcher Bankwinkel ist ideal für Skullcrushers mit Kurzhanteln?"
  "answer" => "Ein flacher Bankwinkel ist am gängigsten und bietet eine optimale Trizepsbelastung. Eine leichte Schräglage kann jedoch genutzt werden, um den langen Trizepskopf gezielter zu beanspruchen."
]

App\Twig\Components\Ui\RawFaqComponent {#8679
  +question: "Welcher Bankwinkel ist ideal für Skullcrushers mit Kurzhanteln?"
  +answer: "Ein flacher Bankwinkel ist am gängigsten und bietet eine optimale Trizepsbelastung. Eine leichte Schräglage kann jedoch genutzt werden, um den langen Trizepskopf gezielter zu beanspruchen."
}

[
  "faq" => App\Entity\Faq {#4773
    -news: Doctrine\ORM\PersistentCollection {#4772 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4770 …}
    #id: 2722
    #createdAt: DateTimeImmutable @1750844484 {#4775
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750844484 {#4774
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4768 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8682
  +faq: App\Entity\Faq {#4773
    -news: Doctrine\ORM\PersistentCollection {#4772 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4770 …}
    #id: 2722
    #createdAt: DateTimeImmutable @1750844484 {#4775
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750844484 {#4774
      date: 2025-06-25 11:41:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4768 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Können Anfänger Skullcrushers mit Kurzhanteln sicher ausführen?"
  "answer" => "Ja, Anfänger können diese Übung sicher ausführen, wenn sie mit leichten Gewichten beginnen und auf eine saubere Ausführung achten. Eine langsame, kontrollierte Bewegungsausführung ist entscheidend für Sicherheit und Effektivität."
]

App\Twig\Components\Ui\RawFaqComponent {#8726
  +question: "Können Anfänger Skullcrushers mit Kurzhanteln sicher ausführen?"
  +answer: "Ja, Anfänger können diese Übung sicher ausführen, wenn sie mit leichten Gewichten beginnen und auf eine saubere Ausführung achten. Eine langsame, kontrollierte Bewegungsausführung ist entscheidend für Sicherheit und Effektivität."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    10
  ]
  "secondaryMuscles" => [
    21
    22
    23
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8654
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8737 …}
  +primaryMuscles: [
    10
  ]
  +secondaryMuscles: [
    21
    22
    23
  ]
  +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 {#8735 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8736 …}
}

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

App\Twig\Components\Ui\Badge {#10168
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lateraler Kopf des Trizeps"
  "url" => "/de/ubungen/muskel/21-lateraler-kopf-des-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10220
  +name: "Lateraler Kopf des Trizeps"
  +url: "/de/ubungen/muskel/21-lateraler-kopf-des-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Medialer Kopf des Trizeps"
  "url" => "/de/ubungen/muskel/22-medialer-kopf-des-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10244
  +name: "Medialer Kopf des Trizeps"
  +url: "/de/ubungen/muskel/22-medialer-kopf-des-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Langer Kopf des Trizeps"
  "url" => "/de/ubungen/muskel/23-langer-kopf-des-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10268
  +name: "Langer Kopf des Trizeps"
  +url: "/de/ubungen/muskel/23-langer-kopf-des-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10078
  +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 {#10301
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10346
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Muskelbank"
  "url" => "/de/ubungen/ausstattung/16-muskelbank"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10373
  +name: "Muskelbank"
  +url: "/de/ubungen/ausstattung/16-muskelbank"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10397
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10421
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10445
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Oberkörper"
  "url" => "/de/ubungen/kategorie/67-oberkorper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10469
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10282
  +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 {#8363
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10524
  +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 {#10562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d732b8828?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 {#10598
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d732b8828?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 {#10636
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Skullcrusher mit Kurzhanteln"
  "description" => "Das Trizepsstrecken mit Kurzhanteln in Rückenlage – auch als Skullcrusher bekannt – ist eine effektive Isolationsübung zur gezielten Kräftigung des Trizeps. Ausgeführt auf einer Flachbank, wird die Bewegung durch eine kontrollierte Ellbogenstreckung durchgeführt, wodurch die hintere Armmuskulatur intensiv beansprucht wird. Durch die Verwendung einzelner Kurzhanteln ermöglicht die Übung eine natürlichere Handgelenksposition und eine größere Bewegungsamplitude als bei Varianten mit Langhantel. Dies kann die Muskelaktivierung steigern und gleichzeitig das Gelenk entlasten. Zudem werden muskuläre Dysbalancen zwischen den Armen reduziert, da beide Seiten unabhängig voneinander arbeiten. Die Übung ist ideal für Fortgeschrittene und fester Bestandteil in vielen Trainingsplänen im Bodybuilding und funktionellen Krafttraining. Aufgrund des geringen Gerätebedarfs ist sie sowohl für das Heimtraining als auch für das Fitnessstudio bestens geeignet. Die gezielte Ausführung liefert sichtbare Fortschritte im Armmuskelaufbau und verbessert die Leistung bei drückenden Bewegungen im Oberkörpertraining."
]

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

App\Twig\Components\App\PageSharer {#10709
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d732b8828-skullcrusher-mit-kurzhanteln"
  +title: "Skullcrusher mit Kurzhanteln"
  +description: "Das Trizepsstrecken mit Kurzhanteln in Rückenlage – auch als Skullcrusher bekannt – ist eine effektive Isolationsübung zur gezielten Kräftigung des Trizeps. Ausgeführt auf einer Flachbank, wird die Bewegung durch eine kontrollierte Ellbogenstreckung durchgeführt, wodurch die hintere Armmuskulatur intensiv beansprucht wird. Durch die Verwendung einzelner Kurzhanteln ermöglicht die Übung eine natürlichere Handgelenksposition und eine größere Bewegungsamplitude als bei Varianten mit Langhantel. Dies kann die Muskelaktivierung steigern und gleichzeitig das Gelenk entlasten. Zudem werden muskuläre Dysbalancen zwischen den Armen reduziert, da beide Seiten unabhängig voneinander arbeiten. Die Übung ist ideal für Fortgeschrittene und fester Bestandteil in vielen Trainingsplänen im Bodybuilding und funktionellen Krafttraining. Aufgrund des geringen Gerätebedarfs ist sie sowohl für das Heimtraining als auch für das Fitnessstudio bestens geeignet. Die gezielte Ausführung liefert sichtbare Fortschritte im Armmuskelaufbau und verbessert die Leistung bei drückenden Bewegungen im Oberkörpertraining."
  +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 {#10717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10739
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10763
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10855
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10878
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#10925
  +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 {#10980
  +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 {#10972
  -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 {#11014
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#11046
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#11069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#11092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#11115
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +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 {#11138
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#11161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#11207
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6283 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}