Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6231
  -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 {#6278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6289
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6340
  -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 {#6355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6405
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6433
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6449
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6545
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#6984
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6939
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7069
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7070 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7068 …}
}

[
  "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 {#7221
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7256
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7337
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7447
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7481
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7497
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7545
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7569
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7593
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7617
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7641
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7689
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7713
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7758
  +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 {#7748
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7389
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4427
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Upright Row"
        "url" => "/de/ubungen/gruppe/68-upright-row"
      ]
      [
        "label" => "Aufrechtes Rudern mit Widerstandsband und Stange"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7841
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Upright Row"
      "url" => "/de/ubungen/gruppe/68-upright-row"
    ]
    [
      "label" => "Aufrechtes Rudern mit Widerstandsband und Stange"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4427
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Upright Row"
        "url" => "/de/ubungen/gruppe/68-upright-row"
      ]
      [
        "label" => "Aufrechtes Rudern mit Widerstandsband und Stange"
        "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 {#7871
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7893
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#7916
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7959
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4358
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4360 …}
    #credits: Doctrine\ORM\PersistentCollection {#4362 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=tKLB1cCUvZM"
    #id: 1568
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4409 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450653 {#4396
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450653 {#4348
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "tKLB1cCUvZM"
  }
  "title" => "Aufrechtes Rudern mit Widerstandsband und Stange"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8046
  +media: App\Entity\Media\MediaVideo {#4358
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4360 …}
    #credits: Doctrine\ORM\PersistentCollection {#4362 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=tKLB1cCUvZM"
    #id: 1568
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4409 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450653 {#4396
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450653 {#4348
      date: 2024-11-12 23:30:53.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "tKLB1cCUvZM"
  }
  +title: "Aufrechtes Rudern mit Widerstandsband und Stange"
  +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 {#8062
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#8095
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8119
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71db9a5f-aufrechtes-rudern-mit-widerstandsband-und-stange"
  +title: "Aufrechtes Rudern mit Widerstandsband und Stange - Übung - FitMetrics"
  +description: "Aufrechtes Rudern mit Widerstandsband und Stange ist eine effektive Übung für den Oberkörper, die speziell die Nacken- und Schultermuskulatur stärkt. Diese Übung imitiert die Bewegung des klassischen Langhantel-Aufrechtruderns, bietet jedoch eine gelenkschonendere Alternative, die sich besonders für Anfänger und Personen eignet, die ihre Schultern sicher kräftigen möchten. Sie trägt dazu bei, die Kontur des oberen Rückens und der Schultern zu verbessern und unterstützt eine aufrechte Haltung, da sie Trapez- und Deltamuskeln gleichzeitig aktiviert. Aufgrund der einfachen Durchführung und des geringen Materialbedarfs eignet sich diese Übung optimal für das Training zu Hause oder funktionelle Trainingseinheiten. Durch eine korrekte Technik wird sichergestellt, dass die Zielmuskeln effektiv beansprucht werden, was Verletzungen vorbeugt und den langfristigen Fortschritt unterstützt. Sie fördert zudem die Schulterstabilität und stärkt den oberen Rücken, was für komplexe Grundübungen und alltägliche Hebe- und Tragbewegungen von Vorteil ist. Passe die Bandspannung deinem Leistungsniveau an und führe die Bewegung stets kontrolliert aus, um bestmögliche Ergebnisse zu erzielen."
  +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 {#8149
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
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App\Twig\Components\Media\Icon {#8177
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
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App\Twig\Components\Media\Icon {#8202
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
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}

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App\Twig\Components\Media\Icon {#8225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
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}

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]

App\Twig\Components\Media\Icon {#8248
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#8271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "linkedin"
  +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 {#8294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#8317
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
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}

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

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

App\Twig\Components\Media\Icon {#8348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1752162956
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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      [
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        "data" => [
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          "items" => [
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              "content" => "Stelle dich aufrecht hin, Füße schulterbreit auseinander, und halte die Widerstandsbandstange vor deinen Oberschenkeln im Obergriff."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehe die Stange gerade nach oben in Richtung Kinn und halte sie nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Ellbogen am oberen Punkt höher als die Unterarme."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte kurz oben inne und senke die Stange dann langsam und kontrolliert zurück in die Ausgangsposition."
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            ]
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          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte deinen Rumpf angespannt und den Rücken während der gesamten Bewegung gerade."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide es, den Oberkörper zu schwingen oder Schwung zu holen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe die Ellbogen nicht über Schulterhöhe, um das Risiko eines Impingements zu verringern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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        "type" => "header"
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      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du dich vorbereitest und die Stange absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Stange in Richtung Kinn hebst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8397
  +title: null
  +data: [
    "time" => 1752162956
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stelle dich aufrecht hin, Füße schulterbreit auseinander, und halte die Widerstandsbandstange vor deinen Oberschenkeln im Obergriff."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehe die Stange gerade nach oben in Richtung Kinn und halte sie nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Ellbogen am oberen Punkt höher als die Unterarme."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte kurz oben inne und senke die Stange dann langsam und kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halte deinen Rumpf angespannt und den Rücken während der gesamten Bewegung gerade."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide es, den Oberkörper zu schwingen oder Schwung zu holen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hebe die Ellbogen nicht über Schulterhöhe, um das Risiko eines Impingements zu verringern."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme ein, während du dich vorbereitest und die Stange absenkst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, während du die Stange in Richtung Kinn hebst."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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    "time" => 1752162956
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    "blocks" => [
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        "type" => "list"
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            [
              "content" => "Schulterimpingement-Syndrom"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rotatorenmanschettenverletzungen"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schwere Ellbogen-Tendinitis"
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              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8458
  +title: null
  +data: [
    "time" => 1752162956
    "version" => "2.31.0-rc.7"
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            [
              "content" => "Rotatorenmanschettenverletzungen"
              "items" => []
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            ]
            [
              "content" => "Schwere Ellbogen-Tendinitis"
              "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 {#8445
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#4737
    -news: Doctrine\ORM\PersistentCollection {#5644 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5642 …}
    #id: 3595
    #createdAt: DateTimeImmutable @1752044824 {#4704
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044824 {#5657
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#8502
  +faq: App\Entity\Faq {#4737
    -news: Doctrine\ORM\PersistentCollection {#5644 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5642 …}
    #id: 3595
    #createdAt: DateTimeImmutable @1752044824 {#4704
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044824 {#5657
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3698 …}
    #updatedBy: App\Entity\User {#3698 …}
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    #currentLocale: "de"
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    -published: true
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}

[
  "question" => "Welche Muskeln trainiere ich beim aufrechten Rudern mit Widerstandsband am meisten?"
  "answer" => "Beim aufrechten Rudern mit Widerstandsband werden vor allem die Trapezmuskeln und Schultern, insbesondere die seitlichen und vorderen Deltamuskeln, beansprucht, während die Bizepsmuskeln unterstützend mitarbeiten."
]

App\Twig\Components\Ui\RawFaqComponent {#8530
  +question: "Welche Muskeln trainiere ich beim aufrechten Rudern mit Widerstandsband am meisten?"
  +answer: "Beim aufrechten Rudern mit Widerstandsband werden vor allem die Trapezmuskeln und Schultern, insbesondere die seitlichen und vorderen Deltamuskeln, beansprucht, während die Bizepsmuskeln unterstützend mitarbeiten."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#4767 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4765 …}
    #id: 3596
    #createdAt: DateTimeImmutable @1752044824 {#4772
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044824 {#4769
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3698 …}
    #updatedBy: App\Entity\User {#3698 …}
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  }
]

App\Twig\Components\Ui\FaqComponent {#8561
  +faq: App\Entity\Faq {#4768
    -news: Doctrine\ORM\PersistentCollection {#4767 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4765 …}
    #id: 3596
    #createdAt: DateTimeImmutable @1752044824 {#4772
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044824 {#4769
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3698 …}
    #updatedBy: App\Entity\User {#3698 …}
    #translations: Doctrine\ORM\PersistentCollection {#4763 …}
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    #currentLocale: "de"
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    -published: true
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  }
}

[
  "question" => "Ist aufrechtes Rudern mit Widerstandsband sicher für meine Schultern?"
  "answer" => "Aufrechtes Rudern mit Widerstandsband ist bei korrekter Technik und ohne die Ellbogen über Schulterhöhe zu heben generell sicher, da es die Belastung der Schultergelenke und Rotatorenmanschette verringert."
]

App\Twig\Components\Ui\RawFaqComponent {#8606
  +question: "Ist aufrechtes Rudern mit Widerstandsband sicher für meine Schultern?"
  +answer: "Aufrechtes Rudern mit Widerstandsband ist bei korrekter Technik und ohne die Ellbogen über Schulterhöhe zu heben generell sicher, da es die Belastung der Schultergelenke und Rotatorenmanschette verringert."
}

[
  "faq" => App\Entity\Faq {#4759
    -news: Doctrine\ORM\PersistentCollection {#4758 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4756 …}
    #id: 3597
    #createdAt: DateTimeImmutable @1752044824 {#4761
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044824 {#4760
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3698 …}
    #updatedBy: App\Entity\User {#3698 …}
    #translations: Doctrine\ORM\PersistentCollection {#4754 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8609
  +faq: App\Entity\Faq {#4759
    -news: Doctrine\ORM\PersistentCollection {#4758 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4756 …}
    #id: 3597
    #createdAt: DateTimeImmutable @1752044824 {#4761
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752044824 {#4760
      date: 2025-07-09 09:07:04.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3698 …}
    #updatedBy: App\Entity\User {#3698 …}
    #translations: Doctrine\ORM\PersistentCollection {#4754 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
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  }
}

[
  "question" => "Kann ich Langhantel-Rudern durch aufrechtes Rudern mit Widerstandsband ersetzen?"
  "answer" => "Ja, aufrechtes Rudern mit Widerstandsband ist eine effektive Alternative zum Langhantel-Rudern, da es eine ähnliche Muskelaktivierung bei geringerem Gelenkstress bietet und sich ideal für das Training zu Hause eignet."
]

App\Twig\Components\Ui\RawFaqComponent {#8653
  +question: "Kann ich Langhantel-Rudern durch aufrechtes Rudern mit Widerstandsband ersetzen?"
  +answer: "Ja, aufrechtes Rudern mit Widerstandsband ist eine effektive Alternative zum Langhantel-Rudern, da es eine ähnliche Muskelaktivierung bei geringerem Gelenkstress bietet und sich ideal für das Training zu Hause eignet."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    13
    28
  ]
  "secondaryMuscles" => [
    16
    17
    24
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8581
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8664 …}
  +primaryMuscles: [
    13
    28
  ]
  +secondaryMuscles: [
    16
    17
    24
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8662 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8663 …}
}

[
  "name" => "Trapezmuskeln"
  "url" => "/de/ubungen/muskel/13-trapezmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9876
  +name: "Trapezmuskeln"
  +url: "/de/ubungen/muskel/13-trapezmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9928
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9952
  +name: "Lateraler Deltoid"
  +url: "/de/ubungen/muskel/16-lateraler-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9976
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10000
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9864
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10033
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10064
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Widerstandsband mit stange"
  "url" => "/de/ubungen/ausstattung/97-widerstandsband-mit-stange"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10104
  +name: "Widerstandsband mit stange"
  +url: "/de/ubungen/ausstattung/97-widerstandsband-mit-stange"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10128
  +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 {#10152
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10176
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10200
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10014
  +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 {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8384
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10255
  +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 {#10293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71db9a5f?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 {#10329
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71db9a5f?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 {#10367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10400
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Aufrechtes Rudern mit Widerstandsband und Stange"
  "description" => "Aufrechtes Rudern mit Widerstandsband und Stange ist eine effektive Übung für den Oberkörper, die speziell die Nacken- und Schultermuskulatur stärkt. Diese Übung imitiert die Bewegung des klassischen Langhantel-Aufrechtruderns, bietet jedoch eine gelenkschonendere Alternative, die sich besonders für Anfänger und Personen eignet, die ihre Schultern sicher kräftigen möchten. Sie trägt dazu bei, die Kontur des oberen Rückens und der Schultern zu verbessern und unterstützt eine aufrechte Haltung, da sie Trapez- und Deltamuskeln gleichzeitig aktiviert. Aufgrund der einfachen Durchführung und des geringen Materialbedarfs eignet sich diese Übung optimal für das Training zu Hause oder funktionelle Trainingseinheiten. Durch eine korrekte Technik wird sichergestellt, dass die Zielmuskeln effektiv beansprucht werden, was Verletzungen vorbeugt und den langfristigen Fortschritt unterstützt. Sie fördert zudem die Schulterstabilität und stärkt den oberen Rücken, was für komplexe Grundübungen und alltägliche Hebe- und Tragbewegungen von Vorteil ist. Passe die Bandspannung deinem Leistungsniveau an und führe die Bewegung stets kontrolliert aus, um bestmögliche Ergebnisse zu erzielen."
]

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

App\Twig\Components\App\PageSharer {#10440
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71db9a5f-aufrechtes-rudern-mit-widerstandsband-und-stange"
  +title: "Aufrechtes Rudern mit Widerstandsband und Stange"
  +description: "Aufrechtes Rudern mit Widerstandsband und Stange ist eine effektive Übung für den Oberkörper, die speziell die Nacken- und Schultermuskulatur stärkt. Diese Übung imitiert die Bewegung des klassischen Langhantel-Aufrechtruderns, bietet jedoch eine gelenkschonendere Alternative, die sich besonders für Anfänger und Personen eignet, die ihre Schultern sicher kräftigen möchten. Sie trägt dazu bei, die Kontur des oberen Rückens und der Schultern zu verbessern und unterstützt eine aufrechte Haltung, da sie Trapez- und Deltamuskeln gleichzeitig aktiviert. Aufgrund der einfachen Durchführung und des geringen Materialbedarfs eignet sich diese Übung optimal für das Training zu Hause oder funktionelle Trainingseinheiten. Durch eine korrekte Technik wird sichergestellt, dass die Zielmuskeln effektiv beansprucht werden, was Verletzungen vorbeugt und den langfristigen Fortschritt unterstützt. Sie fördert zudem die Schulterstabilität und stärkt den oberen Rücken, was für komplexe Grundübungen und alltägliche Hebe- und Tragbewegungen von Vorteil ist. Passe die Bandspannung deinem Leistungsniveau an und führe die Bewegung stets kontrolliert aus, um bestmögliche Ergebnisse zu erzielen."
  +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 {#10448
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10494
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10517
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10540
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10563
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10609
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#2925 …}
  #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 {#10656
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2925 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10711
  +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 {#10703
  -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 {#10745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10777
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10800
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10869
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10892
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +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 {#10915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#10938
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6281 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}