Symfony Profiler

App\Twig\Components\Menu\MainMenu {#10236
  -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 {#10283
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10345
  -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 {#10360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10526
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10550
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#10945
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#10914
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#11007
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#11008 …}
  -formFactory: Symfony\Component\Form\FormFactory {#11006 …}
}

[
  "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 {#11159
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11194
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11224
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11256
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11275
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11419
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11459
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11507
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11555
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11603
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11627
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11651
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#11696
  +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 {#11686
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#11327
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4608
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Kurzhantel-Überkopf-Sumo-Kniebeuge"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#11779
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Squat"
      "url" => "/de/ubungen/gruppe/4-squat"
    ]
    [
      "label" => "Kurzhantel-Überkopf-Sumo-Kniebeuge"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4608
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Squat"
        "url" => "/de/ubungen/gruppe/4-squat"
      ]
      [
        "label" => "Kurzhantel-Überkopf-Sumo-Kniebeuge"
        "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 {#11809
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#11854
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#11897
  +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 {#4539
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4541 …}
    #credits: Doctrine\ORM\PersistentCollection {#4543 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=N-4PsSCyH_Q"
    #id: 1262
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4590 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450645 {#4577
      date: 2024-11-12 23:30:45.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450645 {#4529
      date: 2024-11-12 23:30:45.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "N-4PsSCyH_Q"
  }
  "title" => "Kurzhantel-Überkopf-Sumo-Kniebeuge"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#11984
  +media: App\Entity\Media\MediaVideo {#4539
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4541 …}
    #credits: Doctrine\ORM\PersistentCollection {#4543 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=N-4PsSCyH_Q"
    #id: 1262
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4590 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450645 {#4577
      date: 2024-11-12 23:30:45.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450645 {#4529
      date: 2024-11-12 23:30:45.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "N-4PsSCyH_Q"
  }
  +title: "Kurzhantel-Überkopf-Sumo-Kniebeuge"
  +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 {#12000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#12033
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#12057
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71515a93-kurzhantel-uberkopf-sumo-kniebeuge"
  +title: "Kurzhantel-Überkopf-Sumo-Kniebeuge - Übung - FitMetrics"
  +description: "Die Kurzhantel-Überkopf-Sumo-Kniebeuge ist eine anspruchsvolle Ganzkörperübung, die gleichzeitig die Kraft in den Beinen, die Stabilität der Schultern und die Kontrolle über die Rumpfmuskulatur verbessert. Diese komplexe Bewegung kombiniert eine weite Sumo-Standposition mit einer Überkopfhaltung der Kurzhanteln, wodurch Gleichgewicht, Körperhaltung und muskuläre Koordination stark gefordert werden. Die breite Fußstellung aktiviert gezielt die Adduktoren und die Innenseite der Oberschenkel, während das Halten der Gewichte über dem Kopf eine aufrechte Wirbelsäulenhaltung sowie eine verbesserte Brustwirbelsäulenbeweglichkeit fördert. Besonders geeignet für fortgeschrittene Sportler und funktionelles Training im Bereich CrossFit oder Krafttraining, stärkt diese Übung die neuromuskuläre Kontrolle und unterstützt die ganzheitliche athletische Leistungsfähigkeit. Durch die Verwendung von Kurzhanteln anstelle einer Langhantel wird zusätzlich die einseitige Stabilisation trainiert, was eine tiefere Aktivierung der Stützmuskulatur begünstigt."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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[
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]

App\Twig\Components\Media\Icon {#12087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
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}

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App\Twig\Components\Media\Icon {#12115
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
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]

App\Twig\Components\Media\Icon {#12140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
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}

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]

App\Twig\Components\Media\Icon {#12163
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
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}

[
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]

App\Twig\Components\Media\Icon {#12186
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "facebook"
  +title: null
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}

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

App\Twig\Components\Media\Icon {#12209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#12232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "whatsapp"
  +title: null
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}

[
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]

App\Twig\Components\Media\Icon {#12255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
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  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#12286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752949265
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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          "text" => "Anweisungen"
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      [
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        "data" => [
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            [
              "content" => "Stellen Sie sich mit den Füßen weiter als schulterbreit auf, die Zehen zeigen nach außen, und halten Sie Kurzhanteln über dem Kopf mit vollständig gestreckten Armen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie Ihre Rumpfmuskulatur an und halten Sie die Brust aufrecht, während Sie in die Kniebeuge gehen, indem Sie die Hüfte nach hinten schieben und die Knie nach außen führen."
              "items" => []
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            [
              "content" => "Senken Sie sich ab, bis die Oberschenkel mindestens parallel zum Boden sind, und halten Sie die Hanteln über dem Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Fersen wieder nach oben in den Stand und stabilisieren Sie dabei weiterhin die Hanteln über dem Kopf."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
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        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Vermeiden Sie ein Hohlkreuz, indem Sie während der gesamten Bewegung die Rumpfmuskulatur aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Ellbogen gestreckt und die Oberarme nahe an den Ohren während der Abwärtsbewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass die Knie in einer Linie mit den Zehen bleiben, um eine korrekte Ausrichtung zu gewährleisten."
              "items" => []
              "meta" => []
            ]
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          "meta" => []
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          "text" => "Atemtipps"
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      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie in die Kniebeuge gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kraftvoll aus, wenn Sie sich wieder aufrichten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12335
  +title: null
  +data: [
    "time" => 1752949265
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich mit den Füßen weiter als schulterbreit auf, die Zehen zeigen nach außen, und halten Sie Kurzhanteln über dem Kopf mit vollständig gestreckten Armen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie Ihre Rumpfmuskulatur an und halten Sie die Brust aufrecht, während Sie in die Kniebeuge gehen, indem Sie die Hüfte nach hinten schieben und die Knie nach außen führen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie sich ab, bis die Oberschenkel mindestens parallel zum Boden sind, und halten Sie die Hanteln über dem Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Fersen wieder nach oben in den Stand und stabilisieren Sie dabei weiterhin die Hanteln über dem Kopf."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie ein Hohlkreuz, indem Sie während der gesamten Bewegung die Rumpfmuskulatur aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Ellbogen gestreckt und die Oberarme nahe an den Ohren während der Abwärtsbewegung."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie darauf, dass die Knie in einer Linie mit den Zehen bleiben, um eine korrekte Ausrichtung zu gewährleisten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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          "text" => "Atemtipps"
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      [
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        "data" => [
          "style" => "unordered"
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              "content" => "Atmen Sie tief ein, bevor Sie in die Kniebeuge gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kraftvoll aus, wenn Sie sich wieder aufrichten."
              "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" => 1752949265
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterinstabilität oder Impingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verletzungen oder Beschwerden im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieschmerzen oder Bandverletzungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#12396
  +title: null
  +data: [
    "time" => 1752949265
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterinstabilität oder Impingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verletzungen oder Beschwerden im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieschmerzen oder Bandverletzungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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

App\Twig\Components\Ad\AdSquareFluid {#12383
  +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 {#9693
    -news: Doctrine\ORM\PersistentCollection {#9710 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9708 …}
    #id: 3983
    #createdAt: DateTimeImmutable @1752607712 {#9698
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9723
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9660 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#12440
  +faq: App\Entity\Faq {#9693
    -news: Doctrine\ORM\PersistentCollection {#9710 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9708 …}
    #id: 3983
    #createdAt: DateTimeImmutable @1752607712 {#9698
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9723
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9660 …}
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    #currentLocale: "de"
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}

[
  "question" => "Welche Muskeln trainiere ich mit der Überkopf-Sumo-Kniebeuge mit Kurzhanteln?"
  "answer" => "Diese Übung aktiviert hauptsächlich die Quadrizeps, Gesäßmuskulatur und Schultern, während sie zusätzlich den Core, die Adduktoren und den oberen Rücken zur Stabilisation beansprucht."
]

App\Twig\Components\Ui\RawFaqComponent {#12468
  +question: "Welche Muskeln trainiere ich mit der Überkopf-Sumo-Kniebeuge mit Kurzhanteln?"
  +answer: "Diese Übung aktiviert hauptsächlich die Quadrizeps, Gesäßmuskulatur und Schultern, während sie zusätzlich den Core, die Adduktoren und den oberen Rücken zur Stabilisation beansprucht."
}

[
  "faq" => App\Entity\Faq {#9662
    -news: Doctrine\ORM\PersistentCollection {#9663 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9665 …}
    #id: 3984
    #createdAt: DateTimeImmutable @1752607712 {#9658
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9661
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9667 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#12499
  +faq: App\Entity\Faq {#9662
    -news: Doctrine\ORM\PersistentCollection {#9663 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9665 …}
    #id: 3984
    #createdAt: DateTimeImmutable @1752607712 {#9658
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9661
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9667 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Ist die Überkopf-Sumo-Kniebeuge gut für die Beweglichkeit?"
  "answer" => "Ja, durch die breite Standposition und die Überkopfführung der Arme verbessert diese Variante die Beweglichkeit in Hüfte, Schultern und Brustwirbelsäule."
]

App\Twig\Components\Ui\RawFaqComponent {#12544
  +question: "Ist die Überkopf-Sumo-Kniebeuge gut für die Beweglichkeit?"
  +answer: "Ja, durch die breite Standposition und die Überkopfführung der Arme verbessert diese Variante die Beweglichkeit in Hüfte, Schultern und Brustwirbelsäule."
}

[
  "faq" => App\Entity\Faq {#9671
    -news: Doctrine\ORM\PersistentCollection {#9672 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9674 …}
    #id: 3985
    #createdAt: DateTimeImmutable @1752607712 {#9669
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9670
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9676 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12547
  +faq: App\Entity\Faq {#9671
    -news: Doctrine\ORM\PersistentCollection {#9672 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9674 …}
    #id: 3985
    #createdAt: DateTimeImmutable @1752607712 {#9669
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9670
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9676 …}
    #newTranslations: null
    #currentLocale: "de"
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    #publishedAt: null
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}

[
  "question" => "Eignet sich die Übung für Anfänger?"
  "answer" => "Diese Kniebeugenvariante ist für Fortgeschrittene gedacht; Einsteiger sollten zunächst mit Körpergewicht- oder Goblet-Kniebeugen Kraft und Beweglichkeit aufbauen."
]

App\Twig\Components\Ui\RawFaqComponent {#12591
  +question: "Eignet sich die Übung für Anfänger?"
  +answer: "Diese Kniebeugenvariante ist für Fortgeschrittene gedacht; Einsteiger sollten zunächst mit Körpergewicht- oder Goblet-Kniebeugen Kraft und Beweglichkeit aufbauen."
}

[
  "faq" => App\Entity\Faq {#9680
    -news: Doctrine\ORM\PersistentCollection {#9681 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9683 …}
    #id: 3986
    #createdAt: DateTimeImmutable @1752607712 {#9678
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9679
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9685 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#12594
  +faq: App\Entity\Faq {#9680
    -news: Doctrine\ORM\PersistentCollection {#9681 …}
    -exercises: Doctrine\ORM\PersistentCollection {#9683 …}
    #id: 3986
    #createdAt: DateTimeImmutable @1752607712 {#9678
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752607712 {#9679
      date: 2025-07-15 21:28:32.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#9685 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Was ist der Unterschied zwischen einer Sumo-Kniebeuge und einer Überkopf-Kniebeuge?"
  "answer" => "Die Sumo-Kniebeuge verwendet eine weite Fußstellung zur gezielten Aktivierung der Oberschenkelinnenseiten, während die Überkopf-Variante zusätzlich durch die Gewichte über dem Kopf Schultern und Rumpf intensiv beansprucht."
]

App\Twig\Components\Ui\RawFaqComponent {#12638
  +question: "Was ist der Unterschied zwischen einer Sumo-Kniebeuge und einer Überkopf-Kniebeuge?"
  +answer: "Die Sumo-Kniebeuge verwendet eine weite Fußstellung zur gezielten Aktivierung der Oberschenkelinnenseiten, während die Überkopf-Variante zusätzlich durch die Gewichte über dem Kopf Schultern und Rumpf intensiv beansprucht."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    28
  ]
  "secondaryMuscles" => [
    4
    5
    6
    15
    17
    31
    33
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#12566
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#12649 …}
  +primaryMuscles: [
    2
    3
    28
  ]
  +secondaryMuscles: [
    4
    5
    6
    15
    17
    31
    33
  ]
  +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 {#12647 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#12648 …}
}

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

App\Twig\Components\Ui\Badge {#13768
  +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 {#13820
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13844
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Adduktoren"
  "url" => "/de/ubungen/muskel/4-adduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13868
  +name: "Adduktoren"
  +url: "/de/ubungen/muskel/4-adduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13892
  +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 {#13916
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Schräge Bauchmuskeln"
  "url" => "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13940
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13964
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Abduktoren"
  "url" => "/de/ubungen/muskel/31-abduktoren"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#13988
  +name: "Abduktoren"
  +url: "/de/ubungen/muskel/31-abduktoren"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#14012
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#13678
  +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 {#14045
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#14076
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14116
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14140
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#14164
  +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 {#14188
  +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 {#14212
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Unterer körper"
  "url" => "/de/ubungen/kategorie/68-unterer-korper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#14236
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +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 {#14260
  +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 {#14026
  +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 {#12322
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#14315
  +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 {#14353
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71515a93?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 {#14389
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71515a93?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 {#14427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kurzhantel-Überkopf-Sumo-Kniebeuge"
  "description" => "Die Kurzhantel-Überkopf-Sumo-Kniebeuge ist eine anspruchsvolle Ganzkörperübung, die gleichzeitig die Kraft in den Beinen, die Stabilität der Schultern und die Kontrolle über die Rumpfmuskulatur verbessert. Diese komplexe Bewegung kombiniert eine weite Sumo-Standposition mit einer Überkopfhaltung der Kurzhanteln, wodurch Gleichgewicht, Körperhaltung und muskuläre Koordination stark gefordert werden. Die breite Fußstellung aktiviert gezielt die Adduktoren und die Innenseite der Oberschenkel, während das Halten der Gewichte über dem Kopf eine aufrechte Wirbelsäulenhaltung sowie eine verbesserte Brustwirbelsäulenbeweglichkeit fördert. Besonders geeignet für fortgeschrittene Sportler und funktionelles Training im Bereich CrossFit oder Krafttraining, stärkt diese Übung die neuromuskuläre Kontrolle und unterstützt die ganzheitliche athletische Leistungsfähigkeit. Durch die Verwendung von Kurzhanteln anstelle einer Langhantel wird zusätzlich die einseitige Stabilisation trainiert, was eine tiefere Aktivierung der Stützmuskulatur begünstigt."
]

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

App\Twig\Components\App\PageSharer {#14500
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71515a93-kurzhantel-uberkopf-sumo-kniebeuge"
  +title: "Kurzhantel-Überkopf-Sumo-Kniebeuge"
  +description: "Die Kurzhantel-Überkopf-Sumo-Kniebeuge ist eine anspruchsvolle Ganzkörperübung, die gleichzeitig die Kraft in den Beinen, die Stabilität der Schultern und die Kontrolle über die Rumpfmuskulatur verbessert. Diese komplexe Bewegung kombiniert eine weite Sumo-Standposition mit einer Überkopfhaltung der Kurzhanteln, wodurch Gleichgewicht, Körperhaltung und muskuläre Koordination stark gefordert werden. Die breite Fußstellung aktiviert gezielt die Adduktoren und die Innenseite der Oberschenkel, während das Halten der Gewichte über dem Kopf eine aufrechte Wirbelsäulenhaltung sowie eine verbesserte Brustwirbelsäulenbeweglichkeit fördert. Besonders geeignet für fortgeschrittene Sportler und funktionelles Training im Bereich CrossFit oder Krafttraining, stärkt diese Übung die neuromuskuläre Kontrolle und unterstützt die ganzheitliche athletische Leistungsfähigkeit. Durch die Verwendung von Kurzhanteln anstelle einer Langhantel wird zusätzlich die einseitige Stabilisation trainiert, was eine tiefere Aktivierung der Stützmuskulatur begünstigt."
  +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 {#14508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14530
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14600
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14646
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14716
  +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 {#14771
  +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 {#14763
  -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 {#14805
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14837
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14860
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14883
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14906
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +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 {#14929
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#10286 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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