Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7067
  -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 {#7114
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7125
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7176
  -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 {#7191
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7285
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7309
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7333
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7357
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7381
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7429
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7453
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#7782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7769
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7860
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7861 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7859 …}
}

[
  "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 {#8012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8047
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8077
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8109
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8288
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8408
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8549
  +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 {#8539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8180
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4560
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "push up"
        "url" => "/de/ubungen/gruppe/1-push-up"
      ]
      [
        "label" => "Liegestütz auf einer Hand"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8632
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "push up"
      "url" => "/de/ubungen/gruppe/1-push-up"
    ]
    [
      "label" => "Liegestütz auf einer Hand"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4560
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "push up"
        "url" => "/de/ubungen/gruppe/1-push-up"
      ]
      [
        "label" => "Liegestütz auf einer Hand"
        "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 {#8662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8750
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2937 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4491
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4493 …}
    #credits: Doctrine\ORM\PersistentCollection {#4495 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2646
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4542 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1752610999 {#4529
      date: 2025-07-15 22:23:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611020 {#4481
      date: 2025-07-15 22:23:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    -duration: null
    -format: null
    -startTime: 197
    -endTime: 206
    -youtubeId: "_C_4dpkDJi8"
  }
  "title" => "Einarmiger Liegestütz"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8837
  +media: App\Entity\Media\MediaVideo {#4491
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4493 …}
    #credits: Doctrine\ORM\PersistentCollection {#4495 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2646
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4542 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1752610999 {#4529
      date: 2025-07-15 22:23:19.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611020 {#4481
      date: 2025-07-15 22:23:40.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    -duration: null
    -format: null
    -startTime: 197
    -endTime: 206
    -youtubeId: "_C_4dpkDJi8"
  }
  +title: "Einarmiger Liegestütz"
  +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 {#8853
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8886
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8910
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6876b8b76a6ea-einarmiger-liegestutz?alias=9588"
  +title: "Liegestütz auf einer Hand - Übung - FitMetrics"
  +description: "Der einarmige Liegestütz ist eine anspruchsvolle Eigengewichtsübung, die gezielt die Kraft des Oberkörpers, die Rumpfstabilität und die einseitige Koordination verbessert. Im Gegensatz zum klassischen Liegestütz fordert diese Variante eine besonders hohe Kontrolle und Kraft auf einer Körperseite. Dadurch ist sie ideal für fortgeschrittene Sportler, die ihre asymmetrische Kraftentwicklung fördern möchten. Neben der starken Aktivierung von Brust, Schultern und Trizeps ist auch eine intensive Anspannung der Körpermitte, des Gesäßes und der unteren Extremitäten erforderlich, um die Bewegung zu stabilisieren. Diese Ganzkörperspannung verbessert die funktionelle Kraft und Bewegungssteuerung erheblich. Besonders nützlich ist die Übung im Calisthenics, funktionellen Training oder Kampfsport. Da keine Ausrüstung benötigt wird, eignet sich der einarmige Liegestütz hervorragend für das Training zu Hause oder mit minimaler Ausstattung. Das einseitige Training hilft zudem, muskuläre Dysbalancen zu erkennen und auszugleichen. Die Beherrschung dieser Übung stärkt nicht nur den Körper, sondern auch die Körperwahrnehmung und mentale Fokussierung. Wer den einarmigen Liegestütz regelmäßig in sein Training integriert, profitiert von einem effektiven Reiz für Muskelaufbau und Leistungssteigerung."
  +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 {#8940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#8993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#9016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#9039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#9062
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#9085
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#9108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#9139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752611433413
    "blocks" => [
      [
        "id" => "KX3QVKoSn1"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "vpnskom7d5"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Beginne in der klassischen Liegestützposition mit den Füßen weiter als schulterbreit auseinander für mehr Stabilität."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Platziere eine Hand unter der Schulter und strecke den anderen Arm zur Seite oder auf den Rücken."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spanne deine Körpermitte, Gesäßmuskulatur und Beine an, um eine gerade Linie vom Kopf bis zu den Fersen zu halten."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Senke deinen Körper langsam ab, bis die Brust knapp über dem Boden ist."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Drücke dich mit der stützenden Hand kraftvoll zurück in die Ausgangsposition."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wiederhole die gewünschte Anzahl an Wiederholungen und wechsle dann die Seite."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "tuwUfWQDXc"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "j1hZ8UmOkn"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halte die Hüfte gerade und vermeide eine Rotation des Oberkörpers."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Verteile das Gewicht gleichmäßig auf die Füße für eine bessere Balance."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Führe die Bewegung langsam und kontrolliert über die gesamte Bewegungsamplitude aus."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Beginne mit schrägen oder unterstützten Varianten, wenn vollständige Wiederholungen noch zu schwer sind."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "1nKOOdIO-h"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "dtsti0z3bN"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atme ein, während du dich absenkst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme kräftig aus, während du dich wieder nach oben drückst."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9188
  +title: null
  +data: [
    "time" => 1752611433413
    "blocks" => [
      [
        "id" => "KX3QVKoSn1"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "vpnskom7d5"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Beginne in der klassischen Liegestützposition mit den Füßen weiter als schulterbreit auseinander für mehr Stabilität."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Platziere eine Hand unter der Schulter und strecke den anderen Arm zur Seite oder auf den Rücken."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Spanne deine Körpermitte, Gesäßmuskulatur und Beine an, um eine gerade Linie vom Kopf bis zu den Fersen zu halten."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Senke deinen Körper langsam ab, bis die Brust knapp über dem Boden ist."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Drücke dich mit der stützenden Hand kraftvoll zurück in die Ausgangsposition."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Wiederhole die gewünschte Anzahl an Wiederholungen und wechsle dann die Seite."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "tuwUfWQDXc"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "j1hZ8UmOkn"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Halte die Hüfte gerade und vermeide eine Rotation des Oberkörpers."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Verteile das Gewicht gleichmäßig auf die Füße für eine bessere Balance."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Führe die Bewegung langsam und kontrolliert über die gesamte Bewegungsamplitude aus."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Beginne mit schrägen oder unterstützten Varianten, wenn vollständige Wiederholungen noch zu schwer sind."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "1nKOOdIO-h"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "dtsti0z3bN"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atme ein, während du dich absenkst."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atme kräftig aus, während du dich wieder nach oben drückst."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 …}
}

[
  "data" => [
    "time" => 1752611433413
    "blocks" => [
      [
        "id" => "5xbXBUx693"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Schulterverletzungen oder Instabilität"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Handgelenkschmerzen oder Karpaltunnelsyndrom"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Probleme im unteren Rückenbereich"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Tendinitis im Ellenbogen"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9249
  +title: null
  +data: [
    "time" => 1752611433413
    "blocks" => [
      [
        "id" => "5xbXBUx693"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Schulterverletzungen oder Instabilität"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Handgelenkschmerzen oder Karpaltunnelsyndrom"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Probleme im unteren Rückenbereich"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Tendinitis im Ellenbogen"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#9236
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2937 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6430
    -news: Doctrine\ORM\PersistentCollection {#6447 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6445 …}
    #id: 4027
    #createdAt: DateTimeImmutable @1752611228 {#6435
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6460
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6397 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9293
  +faq: App\Entity\Faq {#6430
    -news: Doctrine\ORM\PersistentCollection {#6447 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6445 …}
    #id: 4027
    #createdAt: DateTimeImmutable @1752611228 {#6435
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6460
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6397 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie kann ich mich an den einarmigen Liegestütz herantasten?"
  "answer" => "Um dich an den einarmigen Liegestütz heranzutasten, beginne mit Archer-Liegestützen, schrägen Varianten oder negativen Wiederholungen, um Kraft und Stabilität schrittweise aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#9321
  +question: "Wie kann ich mich an den einarmigen Liegestütz herantasten?"
  +answer: "Um dich an den einarmigen Liegestütz heranzutasten, beginne mit Archer-Liegestützen, schrägen Varianten oder negativen Wiederholungen, um Kraft und Stabilität schrittweise aufzubauen."
}

[
  "faq" => App\Entity\Faq {#6399
    -news: Doctrine\ORM\PersistentCollection {#6400 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6402 …}
    #id: 4028
    #createdAt: DateTimeImmutable @1752611228 {#6395
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6398
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6404 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9352
  +faq: App\Entity\Faq {#6399
    -news: Doctrine\ORM\PersistentCollection {#6400 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6402 …}
    #id: 4028
    #createdAt: DateTimeImmutable @1752611228 {#6395
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6398
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6404 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Stärken einarmige Liegestütze die Bauchmuskeln?"
  "answer" => "Ja, einarmige Liegestütze stärken die Bauchmuskeln effektiv, da sie eine hohe Ganzkörperspannung und anti-rotatorische Kontrolle des Rumpfes erfordern."
]

App\Twig\Components\Ui\RawFaqComponent {#9397
  +question: "Stärken einarmige Liegestütze die Bauchmuskeln?"
  +answer: "Ja, einarmige Liegestütze stärken die Bauchmuskeln effektiv, da sie eine hohe Ganzkörperspannung und anti-rotatorische Kontrolle des Rumpfes erfordern."
}

[
  "faq" => App\Entity\Faq {#6408
    -news: Doctrine\ORM\PersistentCollection {#6409 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6411 …}
    #id: 4029
    #createdAt: DateTimeImmutable @1752611228 {#6406
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6407
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6413 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9400
  +faq: App\Entity\Faq {#6408
    -news: Doctrine\ORM\PersistentCollection {#6409 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6411 …}
    #id: 4029
    #createdAt: DateTimeImmutable @1752611228 {#6406
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6407
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6413 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Fördern einarmige Liegestütze den Muskelaufbau?"
  "answer" => "Ja, einarmige Liegestütze fördern den Muskelaufbau in Brust, Schultern, Trizeps und Rumpf, da sie durch die einseitige Belastung eine hohe mechanische Spannung erzeugen – ganz ohne Equipment."
]

App\Twig\Components\Ui\RawFaqComponent {#9444
  +question: "Fördern einarmige Liegestütze den Muskelaufbau?"
  +answer: "Ja, einarmige Liegestütze fördern den Muskelaufbau in Brust, Schultern, Trizeps und Rumpf, da sie durch die einseitige Belastung eine hohe mechanische Spannung erzeugen – ganz ohne Equipment."
}

[
  "faq" => App\Entity\Faq {#6417
    -news: Doctrine\ORM\PersistentCollection {#6418 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6420 …}
    #id: 4030
    #createdAt: DateTimeImmutable @1752611228 {#6415
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6416
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9447
  +faq: App\Entity\Faq {#6417
    -news: Doctrine\ORM\PersistentCollection {#6418 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6420 …}
    #id: 4030
    #createdAt: DateTimeImmutable @1752611228 {#6415
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6416
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6422 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sind einarmige Liegestütze besser als normale Liegestütze?"
  "answer" => "Einarmige Liegestütze sind anspruchsvoller als klassische Liegestütze und bieten eine fortgeschrittene Trainingsvariante zur Verbesserung von Kraft und Stabilität im Oberkörper."
]

App\Twig\Components\Ui\RawFaqComponent {#9491
  +question: "Sind einarmige Liegestütze besser als normale Liegestütze?"
  +answer: "Einarmige Liegestütze sind anspruchsvoller als klassische Liegestütze und bieten eine fortgeschrittene Trainingsvariante zur Verbesserung von Kraft und Stabilität im Oberkörper."
}

[
  "faq" => App\Entity\Faq {#6470
    -news: Doctrine\ORM\PersistentCollection {#6471 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6473 …}
    #id: 4031
    #createdAt: DateTimeImmutable @1752611228 {#6468
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6469
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6475 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9494
  +faq: App\Entity\Faq {#6470
    -news: Doctrine\ORM\PersistentCollection {#6471 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6473 …}
    #id: 4031
    #createdAt: DateTimeImmutable @1752611228 {#6468
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752611228 {#6469
      date: 2025-07-15 22:27:08.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2770 …}
    #updatedBy: App\Entity\User {#2770 …}
    #translations: Doctrine\ORM\PersistentCollection {#6475 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie weit sollten meine Füße bei einem einarmigen Liegestütz auseinander stehen?"
  "answer" => "Bei einem einarmigen Liegestütz sollten die Füße breiter als schulterbreit stehen, um eine stabilere Basis zu schaffen und das Gleichgewicht besser zu halten."
]

App\Twig\Components\Ui\RawFaqComponent {#9538
  +question: "Wie weit sollten meine Füße bei einem einarmigen Liegestütz auseinander stehen?"
  +answer: "Bei einem einarmigen Liegestütz sollten die Füße breiter als schulterbreit stehen, um eine stabilere Basis zu schaffen und das Gleichgewicht besser zu halten."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    10
    11
  ]
  "secondaryMuscles" => [
    17
    21
    32
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9466
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9549 …}
  +primaryMuscles: [
    10
    11
  ]
  +secondaryMuscles: [
    17
    21
    32
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9547 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9548 …}
}

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

App\Twig\Components\Ui\Badge {#5909
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Brustmuskeln"
  "url" => "/de/ubungen/muskel/11-brustmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#7534
  +name: "Brustmuskeln"
  +url: "/de/ubungen/muskel/11-brustmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#8235
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +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 {#9805
  +name: "Lateraler Kopf des Trizeps"
  +url: "/de/ubungen/muskel/21-lateraler-kopf-des-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Oberer Brustmuskel"
  "url" => "/de/ubungen/muskel/32-oberer-brustmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10522
  +name: "Oberer Brustmuskel"
  +url: "/de/ubungen/muskel/32-oberer-brustmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10881
  +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 {#2937 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#11028
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11059
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11099
  +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 {#11123
  +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 {#11147
  +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 {#11171
  +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 {#11195
  +name: "Crossfit"
  +url: "/de/ubungen/sport/7-crossfit"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11219
  +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 {#11243
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11267
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11291
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10922
  +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 {#2937 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9175
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11336
  +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 {#11385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6876b8b76a6ea?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 {#11421
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6876b8b76a6ea?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 {#11459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11492
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Einarmiger Liegestütz"
  "description" => "Der einarmige Liegestütz ist eine anspruchsvolle Eigengewichtsübung, die gezielt die Kraft des Oberkörpers, die Rumpfstabilität und die einseitige Koordination verbessert. Im Gegensatz zum klassischen Liegestütz fordert diese Variante eine besonders hohe Kontrolle und Kraft auf einer Körperseite. Dadurch ist sie ideal für fortgeschrittene Sportler, die ihre asymmetrische Kraftentwicklung fördern möchten. Neben der starken Aktivierung von Brust, Schultern und Trizeps ist auch eine intensive Anspannung der Körpermitte, des Gesäßes und der unteren Extremitäten erforderlich, um die Bewegung zu stabilisieren. Diese Ganzkörperspannung verbessert die funktionelle Kraft und Bewegungssteuerung erheblich. Besonders nützlich ist die Übung im Calisthenics, funktionellen Training oder Kampfsport. Da keine Ausrüstung benötigt wird, eignet sich der einarmige Liegestütz hervorragend für das Training zu Hause oder mit minimaler Ausstattung. Das einseitige Training hilft zudem, muskuläre Dysbalancen zu erkennen und auszugleichen. Die Beherrschung dieser Übung stärkt nicht nur den Körper, sondern auch die Körperwahrnehmung und mentale Fokussierung. Wer den einarmigen Liegestütz regelmäßig in sein Training integriert, profitiert von einem effektiven Reiz für Muskelaufbau und Leistungssteigerung."
]

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

App\Twig\Components\App\PageSharer {#11532
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6876b8b76a6ea-einarmiger-liegestutz?alias=9588"
  +title: "Einarmiger Liegestütz"
  +description: "Der einarmige Liegestütz ist eine anspruchsvolle Eigengewichtsübung, die gezielt die Kraft des Oberkörpers, die Rumpfstabilität und die einseitige Koordination verbessert. Im Gegensatz zum klassischen Liegestütz fordert diese Variante eine besonders hohe Kontrolle und Kraft auf einer Körperseite. Dadurch ist sie ideal für fortgeschrittene Sportler, die ihre asymmetrische Kraftentwicklung fördern möchten. Neben der starken Aktivierung von Brust, Schultern und Trizeps ist auch eine intensive Anspannung der Körpermitte, des Gesäßes und der unteren Extremitäten erforderlich, um die Bewegung zu stabilisieren. Diese Ganzkörperspannung verbessert die funktionelle Kraft und Bewegungssteuerung erheblich. Besonders nützlich ist die Übung im Calisthenics, funktionellen Training oder Kampfsport. Da keine Ausrüstung benötigt wird, eignet sich der einarmige Liegestütz hervorragend für das Training zu Hause oder mit minimaler Ausstattung. Das einseitige Training hilft zudem, muskuläre Dysbalancen zu erkennen und auszugleichen. Die Beherrschung dieser Übung stärkt nicht nur den Körper, sondern auch die Körperwahrnehmung und mentale Fokussierung. Wer den einarmigen Liegestütz regelmäßig in sein Training integriert, profitiert von einem effektiven Reiz für Muskelaufbau und Leistungssteigerung."
  +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 {#11540
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11632
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11655
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11678
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#2937 …}
  #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 {#11748
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2937 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11803
  +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 {#11795
  -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 {#11837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11869
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +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 {#11915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7117 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}