Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8437
  -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 {#8484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8495
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8546
  -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 {#8561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8611
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8639
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8655
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8679
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8703
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8727
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8751
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8799
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#8823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9159
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9252
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9253 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9251 …}
}

[
  "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 {#9404
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9469
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9501
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9520
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9664
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9680
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9704
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9728
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9752
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9800
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9824
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9848
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9872
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#9896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9941
  +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 {#9931
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9572
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4514
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Pendlay-Rudern mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#10024
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Rudern"
      "url" => "/de/ubungen/gruppe/72-rudern"
    ]
    [
      "label" => "Pendlay-Rudern mit Kurzhanteln"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4514
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Pendlay-Rudern mit Kurzhanteln"
        "url" => null
      ]
    ]
  }
}

[
  "name" => "chevron-right"
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

[
  "class" => "w-[10px] h-[10px] fill-black dark:fill-white"
]

App\Twig\Components\Media\Icon {#10054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10076
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10099
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#10142
  +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 {#4445
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4447 …}
    #credits: Doctrine\ORM\PersistentCollection {#4449 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=N3_fgS9bH50"
    #id: 1083
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4496 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450642 {#4483
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450642 {#4435
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "N3_fgS9bH50"
  }
  "title" => "Pendlay-Rudern mit Kurzhanteln"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#10229
  +media: App\Entity\Media\MediaVideo {#4445
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4447 …}
    #credits: Doctrine\ORM\PersistentCollection {#4449 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=N3_fgS9bH50"
    #id: 1083
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4496 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450642 {#4483
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450642 {#4435
      date: 2024-11-12 23:30:42.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "N3_fgS9bH50"
  }
  +title: "Pendlay-Rudern mit Kurzhanteln"
  +posterSm: null
  +posterLg: null
  +hasPipButton: true
  +loop: false
  +mute: false
  +showCredits: false
  +creditsTitle: "label.media_video.credits"
  -mediaManager: App\BusinessLogic\Media\Manager\MediaManager {#214 …}
  -appManager: App\BusinessLogic\App\Manager\AppManager {#152 …}
}

[
  "name" => "favorites"
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

[
  "class" => "h-4 w-4 stroke-yellow text-transparent"
  "data-front--favorite-target" => "icon"
]

App\Twig\Components\Media\Icon {#10245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#10302
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71264d54-pendlay-rudern-mit-kurzhanteln"
  +title: "Pendlay-Rudern mit Kurzhanteln - Übung - FitMetrics"
  +description: "Das Pendlay-Rudern mit Kurzhanteln ist eine effektive Mehrgelenksübung zur Steigerung der Kraft im oberen und mittleren Rücken. Im Gegensatz zum klassischen Vorgebeugten Rudern liegt der Fokus hier auf einer strikten Technik mit einem vollständigen Stopp auf dem Boden bei jeder Wiederholung. Dadurch wird die Schwungnutzung minimiert und die Muskelaktivierung maximiert. Die Verwendung von Kurzhanteln ermöglicht eine größere Bewegungsfreiheit und fördert die individuelle Armkoordination, was muskuläre Dysbalancen ausgleicht und die Gelenkstabilität verbessert. Diese Übung eignet sich besonders für fortgeschrittene Trainierende mit einer soliden Technik im Hüftbeugen und stabiler Rumpfkontrolle. Das Pendlay-Rudern mit Kurzhanteln findet breite Anwendung in der funktionellen Athletik, im CrossFit und im Bodybuilding. Es trägt zu einer symmetrischen Oberkörperentwicklung bei und stärkt die Körpermitte aktiv. Damit ist es eine wertvolle Ergänzung sowohl für leistungsorientierte als auch ästhetisch ausgerichtete Trainingsziele."
  +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 {#10332
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10408
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10477
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#10500
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#10531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753163122
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich schulterbreit hin und halten Sie in jeder Hand eine Kurzhantel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie sich mit geradem Rücken aus der Hüfte nach vorne, bis der Oberkörper parallel zum Boden ist."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lassen Sie die Kurzhanteln senkrecht unter den Schultern frei hängen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie die Kurzhanteln explosiv zur unteren Brust oder zum oberen Bauch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position kurz oben und ziehen Sie die Schulterblätter aktiv zusammen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Kurzhanteln kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung für die gewünschte Wiederholungszahl."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Wirbelsäule neutral und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie den vollen Bewegungsradius, um Latissimus und Rautenmuskel effektiv zu aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ruckartige Bewegungen und behalten Sie während der gesamten Ausführung die Kontrolle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie am Ende der Zugphase die Schulterblätter vollständig zurück, um maximale Kontraktion zu erreichen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie die Kurzhanteln in die Ausgangsposition senken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie die Kurzhanteln zum Oberkörper ziehen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10580
  +title: null
  +data: [
    "time" => 1753163122
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich schulterbreit hin und halten Sie in jeder Hand eine Kurzhantel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie sich mit geradem Rücken aus der Hüfte nach vorne, bis der Oberkörper parallel zum Boden ist."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lassen Sie die Kurzhanteln senkrecht unter den Schultern frei hängen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie die Kurzhanteln explosiv zur unteren Brust oder zum oberen Bauch."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position kurz oben und ziehen Sie die Schulterblätter aktiv zusammen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Kurzhanteln kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Bewegung für die gewünschte Wiederholungszahl."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Wirbelsäule neutral und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie den vollen Bewegungsradius, um Latissimus und Rautenmuskel effektiv zu aktivieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ruckartige Bewegungen und behalten Sie während der gesamten Ausführung die Kontrolle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie am Ende der Zugphase die Schulterblätter vollständig zurück, um maximale Kontraktion zu erreichen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie die Kurzhanteln in die Ausgangsposition senken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie die Kurzhanteln zum Oberkörper ziehen."
              "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" => 1753163122
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzliche Bauchoperation"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10641
  +title: null
  +data: [
    "time" => 1753163122
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kürzliche Bauchoperation"
              "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 {#10628
  +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 {#7831
    -news: Doctrine\ORM\PersistentCollection {#7848 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7846 …}
    #id: 4337
    #createdAt: DateTimeImmutable @1752837638 {#7836
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7861
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7798 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10685
  +faq: App\Entity\Faq {#7831
    -news: Doctrine\ORM\PersistentCollection {#7848 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7846 …}
    #id: 4337
    #createdAt: DateTimeImmutable @1752837638 {#7836
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7861
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7798 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich beim Pendlay-Rudern mit Kurzhanteln am stärksten?"
  "answer" => "Beim Pendlay-Rudern mit Kurzhanteln werden hauptsächlich die Rückenmuskeln, insbesondere der Latissimus und die Rautenmuskel, beansprucht. Zusätzlich werden Bizeps, Unterarme und unterer Rücken stabilisierend aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#10713
  +question: "Welche Muskeln trainiere ich beim Pendlay-Rudern mit Kurzhanteln am stärksten?"
  +answer: "Beim Pendlay-Rudern mit Kurzhanteln werden hauptsächlich die Rückenmuskeln, insbesondere der Latissimus und die Rautenmuskel, beansprucht. Zusätzlich werden Bizeps, Unterarme und unterer Rücken stabilisierend aktiviert."
}

[
  "faq" => App\Entity\Faq {#7800
    -news: Doctrine\ORM\PersistentCollection {#7801 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7803 …}
    #id: 4338
    #createdAt: DateTimeImmutable @1752837638 {#7796
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7799
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7805 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10744
  +faq: App\Entity\Faq {#7800
    -news: Doctrine\ORM\PersistentCollection {#7801 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7803 …}
    #id: 4338
    #createdAt: DateTimeImmutable @1752837638 {#7796
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7799
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7805 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das Pendlay-Rudern mit Kurzhanteln gut für die Haltung?"
  "answer" => "Ja, es stärkt den oberen Rücken und die Schulterblattstabilisatoren, was zu einer besseren Körperhaltung beiträgt und vor Rundrücken schützt."
]

App\Twig\Components\Ui\RawFaqComponent {#10789
  +question: "Ist das Pendlay-Rudern mit Kurzhanteln gut für die Haltung?"
  +answer: "Ja, es stärkt den oberen Rücken und die Schulterblattstabilisatoren, was zu einer besseren Körperhaltung beiträgt und vor Rundrücken schützt."
}

[
  "faq" => App\Entity\Faq {#7809
    -news: Doctrine\ORM\PersistentCollection {#7810 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7812 …}
    #id: 4339
    #createdAt: DateTimeImmutable @1752837638 {#7807
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7808
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7814 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10792
  +faq: App\Entity\Faq {#7809
    -news: Doctrine\ORM\PersistentCollection {#7810 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7812 …}
    #id: 4339
    #createdAt: DateTimeImmutable @1752837638 {#7807
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7808
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7814 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheidet sich das Pendlay-Rudern mit Kurzhanteln vom normalen Rudern?"
  "answer" => "Im Gegensatz zum klassischen Vorgebeugten Rudern startet jede Wiederholung beim Pendlay-Rudern aus einer Ruheposition auf dem Boden, was die Technik kontrollierter und die Rückenmuskulatur intensiver fordert."
]

App\Twig\Components\Ui\RawFaqComponent {#10836
  +question: "Worin unterscheidet sich das Pendlay-Rudern mit Kurzhanteln vom normalen Rudern?"
  +answer: "Im Gegensatz zum klassischen Vorgebeugten Rudern startet jede Wiederholung beim Pendlay-Rudern aus einer Ruheposition auf dem Boden, was die Technik kontrollierter und die Rückenmuskulatur intensiver fordert."
}

[
  "faq" => App\Entity\Faq {#7818
    -news: Doctrine\ORM\PersistentCollection {#7819 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7821 …}
    #id: 4340
    #createdAt: DateTimeImmutable @1752837638 {#7816
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7817
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7823 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10839
  +faq: App\Entity\Faq {#7818
    -news: Doctrine\ORM\PersistentCollection {#7819 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7821 …}
    #id: 4340
    #createdAt: DateTimeImmutable @1752837638 {#7816
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7817
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7823 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Können Anfänger das Pendlay-Rudern mit Kurzhanteln ausführen?"
  "answer" => "Mit korrekter Hüftbeugentechnik und ausreichender Rumpfstabilität können auch Anfänger das Pendlay-Rudern sicher durchführen, sofern sie mit leichten Gewichten starten."
]

App\Twig\Components\Ui\RawFaqComponent {#10883
  +question: "Können Anfänger das Pendlay-Rudern mit Kurzhanteln ausführen?"
  +answer: "Mit korrekter Hüftbeugentechnik und ausreichender Rumpfstabilität können auch Anfänger das Pendlay-Rudern sicher durchführen, sofern sie mit leichten Gewichten starten."
}

[
  "faq" => App\Entity\Faq {#7871
    -news: Doctrine\ORM\PersistentCollection {#7872 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7874 …}
    #id: 4341
    #createdAt: DateTimeImmutable @1752837638 {#7869
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7870
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7876 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10886
  +faq: App\Entity\Faq {#7871
    -news: Doctrine\ORM\PersistentCollection {#7872 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7874 …}
    #id: 4341
    #createdAt: DateTimeImmutable @1752837638 {#7869
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1752837638 {#7870
      date: 2025-07-18 13:20:38.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3693 …}
    #updatedBy: App\Entity\User {#3693 …}
    #translations: Doctrine\ORM\PersistentCollection {#7876 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das Pendlay-Rudern mit Kurzhanteln sicher für den unteren Rücken?"
  "answer" => "Bei korrekter Ausführung mit neutraler Wirbelsäule ist das Pendlay-Rudern sicher und kann sogar zur Kräftigung des unteren Rückens beitragen."
]

App\Twig\Components\Ui\RawFaqComponent {#10930
  +question: "Ist das Pendlay-Rudern mit Kurzhanteln sicher für den unteren Rücken?"
  +answer: "Bei korrekter Ausführung mit neutraler Wirbelsäule ist das Pendlay-Rudern sicher und kann sogar zur Kräftigung des unteren Rückens beitragen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
  ]
  "secondaryMuscles" => [
    1
    5
    20
    24
    25
    26
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10858
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10941 …}
  +primaryMuscles: [
    12
  ]
  +secondaryMuscles: [
    1
    5
    20
    24
    25
    26
  ]
  +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 {#10939 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10940 …}
}

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

App\Twig\Components\Ui\Badge {#12049
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Langer supinatorischer Bizeps"
  "url" => "/de/ubungen/muskel/1-fessiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12101
  +name: "Langer supinatorischer Bizeps"
  +url: "/de/ubungen/muskel/1-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12125
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Biceps brachialis"
  "url" => "/de/ubungen/muskel/20-biceps-brachialis"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12149
  +name: "Biceps brachialis"
  +url: "/de/ubungen/muskel/20-biceps-brachialis"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12173
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12197
  +name: "Großer Dorsal"
  +url: "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Rhomboid"
  "url" => "/de/ubungen/muskel/26-rhomboid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#12221
  +name: "Rhomboid"
  +url: "/de/ubungen/muskel/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#12037
  +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" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#12254
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12285
  +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 {#12325
  +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 {#12349
  +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 {#12373
  +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 {#12397
  +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 {#12421
  +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 {#12445
  +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 {#12235
  +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 {#10567
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12497
  +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 {#12537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71264d54?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 {#12573
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71264d54?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 {#12611
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12644
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Pendlay-Rudern mit Kurzhanteln"
  "description" => "Das Pendlay-Rudern mit Kurzhanteln ist eine effektive Mehrgelenksübung zur Steigerung der Kraft im oberen und mittleren Rücken. Im Gegensatz zum klassischen Vorgebeugten Rudern liegt der Fokus hier auf einer strikten Technik mit einem vollständigen Stopp auf dem Boden bei jeder Wiederholung. Dadurch wird die Schwungnutzung minimiert und die Muskelaktivierung maximiert. Die Verwendung von Kurzhanteln ermöglicht eine größere Bewegungsfreiheit und fördert die individuelle Armkoordination, was muskuläre Dysbalancen ausgleicht und die Gelenkstabilität verbessert. Diese Übung eignet sich besonders für fortgeschrittene Trainierende mit einer soliden Technik im Hüftbeugen und stabiler Rumpfkontrolle. Das Pendlay-Rudern mit Kurzhanteln findet breite Anwendung in der funktionellen Athletik, im CrossFit und im Bodybuilding. Es trägt zu einer symmetrischen Oberkörperentwicklung bei und stärkt die Körpermitte aktiv. Damit ist es eine wertvolle Ergänzung sowohl für leistungsorientierte als auch ästhetisch ausgerichtete Trainingsziele."
]

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

App\Twig\Components\App\PageSharer {#12684
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71264d54-pendlay-rudern-mit-kurzhanteln"
  +title: "Pendlay-Rudern mit Kurzhanteln"
  +description: "Das Pendlay-Rudern mit Kurzhanteln ist eine effektive Mehrgelenksübung zur Steigerung der Kraft im oberen und mittleren Rücken. Im Gegensatz zum klassischen Vorgebeugten Rudern liegt der Fokus hier auf einer strikten Technik mit einem vollständigen Stopp auf dem Boden bei jeder Wiederholung. Dadurch wird die Schwungnutzung minimiert und die Muskelaktivierung maximiert. Die Verwendung von Kurzhanteln ermöglicht eine größere Bewegungsfreiheit und fördert die individuelle Armkoordination, was muskuläre Dysbalancen ausgleicht und die Gelenkstabilität verbessert. Diese Übung eignet sich besonders für fortgeschrittene Trainierende mit einer soliden Technik im Hüftbeugen und stabiler Rumpfkontrolle. Das Pendlay-Rudern mit Kurzhanteln findet breite Anwendung in der funktionellen Athletik, im CrossFit und im Bodybuilding. Es trägt zu einer symmetrischen Oberkörperentwicklung bei und stärkt die Körpermitte aktiv. Damit ist es eine wertvolle Ergänzung sowohl für leistungsorientierte als auch ästhetisch ausgerichtete Trainingsziele."
  +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 {#12692
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12714
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12738
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12761
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12784
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12807
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12830
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12853
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#12900
  +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 {#12955
  +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 {#12947
  -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 {#12989
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#13021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#13044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#13067
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +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 {#13090
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8487 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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