Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6236
  -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 {#6283
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6345
  -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 {#6360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#6995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6964
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7057
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7058 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7056 …}
}

[
  "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 {#7209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7244
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7274
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7306
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7325
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7509
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7533
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7557
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7746
  +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 {#7736
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7377
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4521
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Umsetzen"
        "url" => "/de/ubungen/gruppe/103-umsetzen"
      ]
      [
        "label" => "Split Clean mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7829
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Umsetzen"
      "url" => "/de/ubungen/gruppe/103-umsetzen"
    ]
    [
      "label" => "Split Clean mit Kurzhanteln"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4521
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Umsetzen"
        "url" => "/de/ubungen/gruppe/103-umsetzen"
      ]
      [
        "label" => "Split Clean 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 {#7859
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#7904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7947
  +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 {#4452
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4454 …}
    #credits: Doctrine\ORM\PersistentCollection {#4456 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=rAcLG63Hurk"
    #id: 1772
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4503 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450664 {#4490
      date: 2024-11-12 23:31:04.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450664 {#4442
      date: 2024-11-12 23:31:04.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "rAcLG63Hurk"
  }
  "title" => "Kurzhantel-Split Clean"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8034
  +media: App\Entity\Media\MediaVideo {#4452
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4454 …}
    #credits: Doctrine\ORM\PersistentCollection {#4456 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=rAcLG63Hurk"
    #id: 1772
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4503 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450664 {#4490
      date: 2024-11-12 23:31:04.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450664 {#4442
      date: 2024-11-12 23:31:04.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "rAcLG63Hurk"
  }
  +title: "Kurzhantel-Split Clean"
  +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 {#8050
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#8083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8107
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d728dffdc-kurzhantel-split-clean?alias=7441"
  +title: "Split Clean mit Kurzhanteln - Übung - FitMetrics"
  +description: "Der Kurzhantel-Split Clean ist eine dynamische Ganzkörperkraftübung, die entwickelt wurde, um explosive Stärke, Koordination und sportliche Leistungsfähigkeit zu verbessern. Diese Übung wird häufig im Functional Training und CrossFit eingesetzt, da sie mehrere Gelenke und Muskelgruppen gleichzeitig beansprucht. Sie beinhaltet das schnelle Anheben der Kurzhanteln vom Boden bis zu den Schultern, während gleichzeitig in eine Ausfallschrittposition gewechselt wird, um die Gewichte stabil abzufangen. Diese Bewegung fördert die Synchronisation von Unter- und Oberkörper und ist optimal, um Ganzkörperkraft sowie neuromuskuläre Kontrolle zu entwickeln. Kurzhanteln erfordern dabei eine höhere unilaterale Stabilität und fordern die Rumpfmuskulatur intensiver als die Langhantelvariante. Der Kurzhantel-Split Clean eignet sich besonders gut, um muskuläre Dysbalancen auszugleichen und die funktionelle Kraft zu steigern. Er dient zudem als vorbereitende Übung für komplexere Olympische Hebetechniken und sportartspezifische Bewegungen. Aufgrund der technischen Komplexität sollte diese Übung nur von fortgeschrittenen Trainierenden ausgeführt werden, die über solide Technik, Mobilität und Koordination verfügen."
  +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 {#8137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
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}

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App\Twig\Components\Media\Icon {#8165
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}

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App\Twig\Components\Media\Icon {#8190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
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}

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App\Twig\Components\Media\Icon {#8213
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}

[
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]

App\Twig\Components\Media\Icon {#8236
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#8259
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8282
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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"
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]

App\Twig\Components\Media\Icon {#8305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "email"
  +title: null
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}

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

[
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]

App\Twig\Components\Media\Icon {#8336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1751125613
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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              "content" => "Beginnen Sie mit schulterbreitem Stand und halten Sie in jeder Hand eine Kurzhantel in ausgestreckten Armen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gehen Sie in eine halbe Kniebeuge, um die Bewegung einzuleiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecken Sie explosiv Hüften und Knie und zucken Sie gleichzeitig mit den Schultern, um die Kurzhanteln nach oben zu treiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wenn die Kurzhanteln steigen, gehen Sie in einen Ausfallschritt – ein Fuß nach vorne, einer nach hinten – und fangen Sie die Kurzhanteln auf Schulterhöhe ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kommen Sie wieder in den Stand, indem Sie die Füße zusammenführen, um die Wiederholung abzuschließen."
              "items" => []
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Halten Sie die Rumpfmuskulatur während der gesamten Bewegung angespannt, um die Balance zu wahren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich in der Aufwärtsphase über die Fersen ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fangen Sie die Kurzhanteln mit hohen Ellenbogen ab, um die Last zu stabilisieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
        ]
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie vor der Aufwärtsbewegung ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während der explosiven Streckung kraftvoll aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, wenn Sie die Fangposition stabilisieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8385
  +title: null
  +data: [
    "time" => 1751125613
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Beginnen Sie mit schulterbreitem Stand und halten Sie in jeder Hand eine Kurzhantel in ausgestreckten Armen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gehen Sie in eine halbe Kniebeuge, um die Bewegung einzuleiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecken Sie explosiv Hüften und Knie und zucken Sie gleichzeitig mit den Schultern, um die Kurzhanteln nach oben zu treiben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wenn die Kurzhanteln steigen, gehen Sie in einen Ausfallschritt – ein Fuß nach vorne, einer nach hinten – und fangen Sie die Kurzhanteln auf Schulterhöhe ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kommen Sie wieder in den Stand, indem Sie die Füße zusammenführen, um die Wiederholung abzuschließen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Rumpfmuskulatur während der gesamten Bewegung angespannt, um die Balance zu wahren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich in der Aufwärtsphase über die Fersen ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fangen Sie die Kurzhanteln mit hohen Ellenbogen ab, um die Last zu stabilisieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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        "type" => "header"
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              "content" => "Atmen Sie vor der Aufwärtsbewegung ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie während der explosiven Streckung kraftvoll aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, wenn Sie die Fangposition stabilisieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1751125613
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lendenwirbelsäulenverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieinstabilität oder kürzliche Operation"
              "items" => []
              "meta" => []
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            [
              "content" => "Labrumriss der Hüfte"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8446
  +title: null
  +data: [
    "time" => 1751125613
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lendenwirbelsäulenverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieinstabilität oder kürzliche Operation"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Labrumriss der Hüfte"
              "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 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#8433
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#4966
    -news: Doctrine\ORM\PersistentCollection {#4949 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4951 …}
    #id: 3162
    #createdAt: DateTimeImmutable @1750891341 {#4961
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891341 {#4936
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#8490
  +faq: App\Entity\Faq {#4966
    -news: Doctrine\ORM\PersistentCollection {#4949 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4951 …}
    #id: 3162
    #createdAt: DateTimeImmutable @1750891341 {#4961
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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[
  "question" => "Welche Muskeln trainiert der Kurzhantel-Split Clean?"
  "answer" => "Der Kurzhantel-Split Clean trainiert primär den Rücken, die Gesäßmuskulatur und die Oberschenkelvorderseite sowie zusätzlich Schultern, hintere Oberschenkel und den Rumpf zur Stabilisation."
]

App\Twig\Components\Ui\RawFaqComponent {#8518
  +question: "Welche Muskeln trainiert der Kurzhantel-Split Clean?"
  +answer: "Der Kurzhantel-Split Clean trainiert primär den Rücken, die Gesäßmuskulatur und die Oberschenkelvorderseite sowie zusätzlich Schultern, hintere Oberschenkel und den Rumpf zur Stabilisation."
}

[
  "faq" => App\Entity\Faq {#4997
    -news: Doctrine\ORM\PersistentCollection {#4996 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4994 …}
    #id: 3163
    #createdAt: DateTimeImmutable @1750891341 {#5001
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891341 {#4998
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
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]

App\Twig\Components\Ui\FaqComponent {#8549
  +faq: App\Entity\Faq {#4997
    -news: Doctrine\ORM\PersistentCollection {#4996 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4994 …}
    #id: 3163
    #createdAt: DateTimeImmutable @1750891341 {#5001
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750891341 {#4998
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#4992 …}
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}

[
  "question" => "Ist der Kurzhantel-Split Clean gut für den Kraftaufbau?"
  "answer" => "Ja, der Kurzhantel-Split Clean ist ideal, um explosive Ganzkörperkraft, Koordination und sportliche Leistung durch schnelle, komplexe Bewegungsmuster aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#8594
  +question: "Ist der Kurzhantel-Split Clean gut für den Kraftaufbau?"
  +answer: "Ja, der Kurzhantel-Split Clean ist ideal, um explosive Ganzkörperkraft, Koordination und sportliche Leistung durch schnelle, komplexe Bewegungsmuster aufzubauen."
}

[
  "faq" => App\Entity\Faq {#4988
    -news: Doctrine\ORM\PersistentCollection {#4987 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4985 …}
    #id: 3164
    #createdAt: DateTimeImmutable @1750891341 {#4990
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891341 {#4989
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4983 …}
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    #defaultLocale: "en"
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]

App\Twig\Components\Ui\FaqComponent {#8597
  +faq: App\Entity\Faq {#4988
    -news: Doctrine\ORM\PersistentCollection {#4987 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4985 …}
    #id: 3164
    #createdAt: DateTimeImmutable @1750891341 {#4990
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750891341 {#4989
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#4983 …}
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}

[
  "question" => "Können Anfänger den Kurzhantel-Split Clean ausführen?"
  "answer" => "Der Kurzhantel-Split Clean ist eine fortgeschrittene Übung und für Anfänger nicht geeignet, da sie Erfahrung mit Clean-Varianten und sichere Hebetechnik erfordert."
]

App\Twig\Components\Ui\RawFaqComponent {#8641
  +question: "Können Anfänger den Kurzhantel-Split Clean ausführen?"
  +answer: "Der Kurzhantel-Split Clean ist eine fortgeschrittene Übung und für Anfänger nicht geeignet, da sie Erfahrung mit Clean-Varianten und sichere Hebetechnik erfordert."
}

[
  "faq" => App\Entity\Faq {#4979
    -news: Doctrine\ORM\PersistentCollection {#4978 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4976 …}
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    #createdAt: DateTimeImmutable @1750891341 {#4981
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891341 {#4980
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4974 …}
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    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#8644
  +faq: App\Entity\Faq {#4979
    -news: Doctrine\ORM\PersistentCollection {#4978 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4976 …}
    #id: 3165
    #createdAt: DateTimeImmutable @1750891341 {#4981
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    #updatedAt: DateTimeImmutable @1750891341 {#4980
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin liegt der Unterschied zwischen Kurzhantel- und Langhantel-Split Clean?"
  "answer" => "Im Vergleich zur Langhantelvariante erfordert der Kurzhantel-Split Clean mehr unilaterale Kontrolle, aktiviert den Rumpf stärker und bietet mehr Flexibilität in Griff und Bewegungsradius."
]

App\Twig\Components\Ui\RawFaqComponent {#8688
  +question: "Worin liegt der Unterschied zwischen Kurzhantel- und Langhantel-Split Clean?"
  +answer: "Im Vergleich zur Langhantelvariante erfordert der Kurzhantel-Split Clean mehr unilaterale Kontrolle, aktiviert den Rumpf stärker und bietet mehr Flexibilität in Griff und Bewegungsradius."
}

[
  "faq" => App\Entity\Faq {#4926
    -news: Doctrine\ORM\PersistentCollection {#4925 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4923 …}
    #id: 3166
    #createdAt: DateTimeImmutable @1750891341 {#4928
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891341 {#4927
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4921 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8691
  +faq: App\Entity\Faq {#4926
    -news: Doctrine\ORM\PersistentCollection {#4925 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4923 …}
    #id: 3166
    #createdAt: DateTimeImmutable @1750891341 {#4928
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750891341 {#4927
      date: 2025-06-26 00:42:21.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4921 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich beim Kurzhantel-Split Clean schwere Gewichte verwenden?"
  "answer" => "Es ist ratsam, zunächst mit moderaten Gewichten zu beginnen, um Technik und Koordination zu perfektionieren, bevor man für maximale Kraftentwicklung zu höheren Lasten übergeht."
]

App\Twig\Components\Ui\RawFaqComponent {#8735
  +question: "Sollte ich beim Kurzhantel-Split Clean schwere Gewichte verwenden?"
  +answer: "Es ist ratsam, zunächst mit moderaten Gewichten zu beginnen, um Technik und Koordination zu perfektionieren, bevor man für maximale Kraftentwicklung zu höheren Lasten übergeht."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    12
  ]
  "secondaryMuscles" => [
    5
    6
    7
    25
    28
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8663
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8746 …}
  +primaryMuscles: [
    2
    3
    12
  ]
  +secondaryMuscles: [
    5
    6
    7
    25
    28
  ]
  +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 {#8744 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8745 …}
}

[
  "name" => "Quadrizeps"
  "url" => "/de/ubungen/muskel/2-quadrizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9931
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9983
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10007
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10031
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10055
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10079
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Dorsal"
  "url" => "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10103
  +name: "Großer Dorsal"
  +url: "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10127
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9919
  +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" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#10160
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10205
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10232
  +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 {#10256
  +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 {#10280
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +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 {#10304
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10141
  +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 {#8372
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10348
  +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 {#10397
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d728dffdc?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 {#10433
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d728dffdc?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 {#10471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kurzhantel-Split Clean"
  "description" => "Der Kurzhantel-Split Clean ist eine dynamische Ganzkörperkraftübung, die entwickelt wurde, um explosive Stärke, Koordination und sportliche Leistungsfähigkeit zu verbessern. Diese Übung wird häufig im Functional Training und CrossFit eingesetzt, da sie mehrere Gelenke und Muskelgruppen gleichzeitig beansprucht. Sie beinhaltet das schnelle Anheben der Kurzhanteln vom Boden bis zu den Schultern, während gleichzeitig in eine Ausfallschrittposition gewechselt wird, um die Gewichte stabil abzufangen. Diese Bewegung fördert die Synchronisation von Unter- und Oberkörper und ist optimal, um Ganzkörperkraft sowie neuromuskuläre Kontrolle zu entwickeln. Kurzhanteln erfordern dabei eine höhere unilaterale Stabilität und fordern die Rumpfmuskulatur intensiver als die Langhantelvariante. Der Kurzhantel-Split Clean eignet sich besonders gut, um muskuläre Dysbalancen auszugleichen und die funktionelle Kraft zu steigern. Er dient zudem als vorbereitende Übung für komplexere Olympische Hebetechniken und sportartspezifische Bewegungen. Aufgrund der technischen Komplexität sollte diese Übung nur von fortgeschrittenen Trainierenden ausgeführt werden, die über solide Technik, Mobilität und Koordination verfügen."
]

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

App\Twig\Components\App\PageSharer {#10544
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d728dffdc-kurzhantel-split-clean?alias=7441"
  +title: "Kurzhantel-Split Clean"
  +description: "Der Kurzhantel-Split Clean ist eine dynamische Ganzkörperkraftübung, die entwickelt wurde, um explosive Stärke, Koordination und sportliche Leistungsfähigkeit zu verbessern. Diese Übung wird häufig im Functional Training und CrossFit eingesetzt, da sie mehrere Gelenke und Muskelgruppen gleichzeitig beansprucht. Sie beinhaltet das schnelle Anheben der Kurzhanteln vom Boden bis zu den Schultern, während gleichzeitig in eine Ausfallschrittposition gewechselt wird, um die Gewichte stabil abzufangen. Diese Bewegung fördert die Synchronisation von Unter- und Oberkörper und ist optimal, um Ganzkörperkraft sowie neuromuskuläre Kontrolle zu entwickeln. Kurzhanteln erfordern dabei eine höhere unilaterale Stabilität und fordern die Rumpfmuskulatur intensiver als die Langhantelvariante. Der Kurzhantel-Split Clean eignet sich besonders gut, um muskuläre Dysbalancen auszugleichen und die funktionelle Kraft zu steigern. Er dient zudem als vorbereitende Übung für komplexere Olympische Hebetechniken und sportartspezifische Bewegungen. Aufgrund der technischen Komplexität sollte diese Übung nur von fortgeschrittenen Trainierenden ausgeführt werden, die über solide Technik, Mobilität und Koordination verfügen."
  +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 {#10552
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10644
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10667
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10760
  +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 {#10815
  +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 {#10807
  -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 {#10849
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10950
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10973
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#10996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +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 {#11019
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6286 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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