Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7532
  -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 {#7579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7641
  -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 {#7656
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7750
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7774
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7798
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7870
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#7918
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8241
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8228
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8319
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8320 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8318 …}
}

[
  "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 {#8471
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8506
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8568
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8587
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8697
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8731
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8747
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8771
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8819
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8843
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8891
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8939
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#8963
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9008
  +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 {#8998
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8639
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4597
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Bizeps-Dehnung an der Wand"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9091
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Dehnung"
      "url" => "/de/ubungen/gruppe/114-dehnung"
    ]
    [
      "label" => "Bizeps-Dehnung an der Wand"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4597
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Dehnung"
        "url" => "/de/ubungen/gruppe/114-dehnung"
      ]
      [
        "label" => "Bizeps-Dehnung an der Wand"
        "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 {#9121
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#9143
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#9166
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9209
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4528
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4530 …}
    #credits: Doctrine\ORM\PersistentCollection {#4532 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2702
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4579 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755631531 {#4566
      date: 2025-08-19 21:25:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631531 {#4518
      date: 2025-08-19 21:25:31.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "a_cRC9PMwKs"
  }
  "title" => "Bizeps-Dehnübung an der Tür"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9296
  +media: App\Entity\Media\MediaVideo {#4528
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4530 …}
    #credits: Doctrine\ORM\PersistentCollection {#4532 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2702
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4579 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1755631531 {#4566
      date: 2025-08-19 21:25:31.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755631531 {#4518
      date: 2025-08-19 21:25:31.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "a_cRC9PMwKs"
  }
  +title: "Bizeps-Dehnübung an der Tür"
  +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 {#9312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#9345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9369
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/689f1a90b833d-bizeps-dehnubung-an-der-tur?alias=13336"
  +title: "Bizeps-Dehnung an der Wand - Übung - FitMetrics"
  +description: "Die Bizeps-Dehnübung an der Tür ist eine einfache und effektive Mobilitätsübung, die darauf abzielt, die Armmuskulatur zu verlängern und gleichzeitig die Haltung sowie die Beweglichkeit des Oberkörpers zu verbessern. Die Übung wird ausgeführt, indem die Hand mit gestrecktem Arm an eine Wand oder einen Türrahmen gelegt wird, während der Oberkörper sanft in die entgegengesetzte Richtung gedreht wird. Dadurch entsteht eine gezielte Dehnung an der Vorderseite des Oberarms und im Schulterbereich. Regelmäßiges Üben kann die Bewegungsfreiheit verbessern, muskuläre Verspannungen reduzieren und die Gesundheit der Schulter- und Ellbogengelenke unterstützen. Diese Dehnung ist besonders hilfreich für Sportler, Büroangestellte oder Personen, die nach Belastungen oder alltäglichen Tätigkeiten eine Entlastung suchen. Sie lässt sich leicht in Aufwärmprogramme integrieren, um die Muskulatur auf Druck- oder Zugbewegungen vorzubereiten, oder in Cool-down-Routinen einbauen, um die Erholung zu fördern. Da keinerlei Ausrüstung benötigt wird und nur eine flache Oberfläche erforderlich ist, kann die Übung praktisch überall durchgeführt werden. Ihre einfache Ausführung und die geringe Belastung machen sie sowohl für Anfänger als auch für Fortgeschrittene geeignet und zu einem wertvollen Bestandteil eines ausgewogenen Fitnessprogramms."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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[
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]

App\Twig\Components\Media\Icon {#9399
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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]

App\Twig\Components\Media\Icon {#9427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "reddit"
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}

[
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]

App\Twig\Components\Media\Icon {#9452
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "twitter"
  +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 {#9475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "threads"
  +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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]

[
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]

App\Twig\Components\Media\Icon {#9498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#9521
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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]

App\Twig\Components\Media\Icon {#9544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#9567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#9598
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1755694238
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich neben eine Tür oder Wand."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecken Sie einen Arm nach hinten und legen Sie die Handfläche flach auf die Oberfläche."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Arm gestreckt und drehen Sie den Oberkörper sanft von dem Arm weg."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Dehnung 20 bis 30 Sekunden lang."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Seitenwechsel und wiederholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Schulter entspannt und vermeiden Sie ein Hochziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht überdehnen, nur bis zu einem leichten Zug gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf eine aufrechte Haltung mit gerader Wirbelsäule."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit der Dehnung beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie den Oberkörper drehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie gleichmäßig und entspannen Sie sich in der Dehnung."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9647
  +title: null
  +data: [
    "time" => 1755694238
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich neben eine Tür oder Wand."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecken Sie einen Arm nach hinten und legen Sie die Handfläche flach auf die Oberfläche."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Arm gestreckt und drehen Sie den Oberkörper sanft von dem Arm weg."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Dehnung 20 bis 30 Sekunden lang."
              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
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            ]
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          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Schulter entspannt und vermeiden Sie ein Hochziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht überdehnen, nur bis zu einem leichten Zug gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf eine aufrechte Haltung mit gerader Wirbelsäule."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit der Dehnung beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, während Sie den Oberkörper drehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie gleichmäßig und entspannen Sie sich in der Dehnung."
              "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" => 1755694238
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei akuten Schulterverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei akuten Bizepssehnenentzündungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Schulterinstabilität einen Fachmann konsultieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9708
  +title: null
  +data: [
    "time" => 1755694238
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei akuten Schulterverletzungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei akuten Bizepssehnenentzündungen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei Schulterinstabilität einen Fachmann konsultieren."
              "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 {#9695
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6905
    -news: Doctrine\ORM\PersistentCollection {#6922 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6920 …}
    #id: 5358
    #createdAt: DateTimeImmutable @1755693750 {#6910
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6935
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6872 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9752
  +faq: App\Entity\Faq {#6905
    -news: Doctrine\ORM\PersistentCollection {#6922 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6920 …}
    #id: 5358
    #createdAt: DateTimeImmutable @1755693750 {#6910
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6935
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6872 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wobei hilft die Bizeps-Dehnübung an der Tür?"
  "answer" => "Die Bizeps-Dehnübung an der Tür hilft, verspannte Bizepsmuskeln zu verlängern, die Schulterbeweglichkeit zu verbessern und die Haltung zu fördern, indem Brust- und Oberarmbereich geöffnet werden."
]

App\Twig\Components\Ui\RawFaqComponent {#9780
  +question: "Wobei hilft die Bizeps-Dehnübung an der Tür?"
  +answer: "Die Bizeps-Dehnübung an der Tür hilft, verspannte Bizepsmuskeln zu verlängern, die Schulterbeweglichkeit zu verbessern und die Haltung zu fördern, indem Brust- und Oberarmbereich geöffnet werden."
}

[
  "faq" => App\Entity\Faq {#6874
    -news: Doctrine\ORM\PersistentCollection {#6875 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6877 …}
    #id: 5359
    #createdAt: DateTimeImmutable @1755693750 {#6870
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6873
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6879 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9811
  +faq: App\Entity\Faq {#6874
    -news: Doctrine\ORM\PersistentCollection {#6875 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6877 …}
    #id: 5359
    #createdAt: DateTimeImmutable @1755693750 {#6870
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6873
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6879 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich die Bizeps-Dehnübung an der Tür jeden Tag machen?"
  "answer" => "Ja, diese Dehnung ist sanft genug, um täglich durchgeführt zu werden, besonders für Personen, die durch langes Sitzen, Tippen oder Heben Verspannungen entwickeln."
]

App\Twig\Components\Ui\RawFaqComponent {#9856
  +question: "Kann ich die Bizeps-Dehnübung an der Tür jeden Tag machen?"
  +answer: "Ja, diese Dehnung ist sanft genug, um täglich durchgeführt zu werden, besonders für Personen, die durch langes Sitzen, Tippen oder Heben Verspannungen entwickeln."
}

[
  "faq" => App\Entity\Faq {#6883
    -news: Doctrine\ORM\PersistentCollection {#6884 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6886 …}
    #id: 5360
    #createdAt: DateTimeImmutable @1755693750 {#6881
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6882
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9859
  +faq: App\Entity\Faq {#6883
    -news: Doctrine\ORM\PersistentCollection {#6884 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6886 …}
    #id: 5360
    #createdAt: DateTimeImmutable @1755693750 {#6881
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6882
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6888 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich die Bizeps-Dehnübung an der Tür halten?"
  "answer" => "Es wird empfohlen, die Dehnung pro Seite 20 bis 30 Sekunden zu halten und 2 bis 3 Wiederholungen durchzuführen, um optimale Ergebnisse zu erzielen."
]

App\Twig\Components\Ui\RawFaqComponent {#9903
  +question: "Wie lange sollte ich die Bizeps-Dehnübung an der Tür halten?"
  +answer: "Es wird empfohlen, die Dehnung pro Seite 20 bis 30 Sekunden zu halten und 2 bis 3 Wiederholungen durchzuführen, um optimale Ergebnisse zu erzielen."
}

[
  "faq" => App\Entity\Faq {#6892
    -news: Doctrine\ORM\PersistentCollection {#6893 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6895 …}
    #id: 5361
    #createdAt: DateTimeImmutable @1755693750 {#6890
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6891
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6897 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9906
  +faq: App\Entity\Faq {#6892
    -news: Doctrine\ORM\PersistentCollection {#6893 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6895 …}
    #id: 5361
    #createdAt: DateTimeImmutable @1755693750 {#6890
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6891
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6897 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist die Bizeps-Dehnübung an der Tür gut für die Schultergesundheit?"
  "answer" => "Ja, diese Dehnung unterstützt die Schultergesundheit, indem sie die Flexibilität an der Vorderseite verbessert und Verspannungen im Bizeps- und Brustbereich reduziert."
]

App\Twig\Components\Ui\RawFaqComponent {#9950
  +question: "Ist die Bizeps-Dehnübung an der Tür gut für die Schultergesundheit?"
  +answer: "Ja, diese Dehnung unterstützt die Schultergesundheit, indem sie die Flexibilität an der Vorderseite verbessert und Verspannungen im Bizeps- und Brustbereich reduziert."
}

[
  "faq" => App\Entity\Faq {#6945
    -news: Doctrine\ORM\PersistentCollection {#6946 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6948 …}
    #id: 5362
    #createdAt: DateTimeImmutable @1755693750 {#6943
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6944
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6950 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9953
  +faq: App\Entity\Faq {#6945
    -news: Doctrine\ORM\PersistentCollection {#6946 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6948 …}
    #id: 5362
    #createdAt: DateTimeImmutable @1755693750 {#6943
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755693750 {#6944
      date: 2025-08-20 14:42:30.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3714 …}
    #updatedBy: App\Entity\User {#3714 …}
    #translations: Doctrine\ORM\PersistentCollection {#6950 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Brauche ich Ausrüstung für die Bizeps-Dehnübung an der Tür?"
  "answer" => "Nein, für diese Dehnung wird keine Ausrüstung benötigt. Eine Wand oder ein Türrahmen genügt, um sie effektiv durchzuführen."
]

App\Twig\Components\Ui\RawFaqComponent {#9997
  +question: "Brauche ich Ausrüstung für die Bizeps-Dehnübung an der Tür?"
  +answer: "Nein, für diese Dehnung wird keine Ausrüstung benötigt. Eine Wand oder ein Türrahmen genügt, um sie effektiv durchzuführen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    24
  ]
  "secondaryMuscles" => [
    17
    20
    38
    39
    40
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9925
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10008 …}
  +primaryMuscles: [
    24
  ]
  +secondaryMuscles: [
    17
    20
    38
    39
    40
  ]
  +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 {#10006 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10007 …}
}

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

App\Twig\Components\Ui\Badge {#11408
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#6450
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#8189
  +name: "Biceps brachialis"
  +url: "/de/ubungen/muskel/20-biceps-brachialis"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Innerer / mittlerer Brustbereich"
  "url" => "/de/ubungen/muskel/38-innerer-mittlerer-brustbereich"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#8889
  +name: "Innerer / mittlerer Brustbereich"
  +url: "/de/ubungen/muskel/38-innerer-mittlerer-brustbereich"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bizeps – langer Kopf"
  "url" => "/de/ubungen/muskel/39-bizeps-langer-kopf"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10556
  +name: "Bizeps – langer Kopf"
  +url: "/de/ubungen/muskel/39-bizeps-langer-kopf"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Bizeps – kurzer Kopf"
  "url" => "/de/ubungen/muskel/40-bizeps-kurzer-kopf"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11272
  +name: "Bizeps – kurzer Kopf"
  +url: "/de/ubungen/muskel/40-bizeps-kurzer-kopf"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11248
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#11434
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11465
  +name: "Isolation"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11505
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11529
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11553
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11577
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11601
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Dehnung"
  "url" => "/de/ubungen/kategorie/56-dehnung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11625
  +name: "Dehnung"
  +url: "/de/ubungen/kategorie/56-dehnung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Mobilität"
  "url" => "/de/ubungen/kategorie/59-mobilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11649
  +name: "Mobilität"
  +url: "/de/ubungen/kategorie/59-mobilitat"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Aufwärmen"
  "url" => "/de/ubungen/kategorie/62-aufwarmen"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11673
  +name: "Aufwärmen"
  +url: "/de/ubungen/kategorie/62-aufwarmen"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Regeneration und entspannung"
  "url" => "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11697
  +name: "Regeneration und entspannung"
  +url: "/de/ubungen/kategorie/75-regeneration-und-entspannung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11415
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9634
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11741
  +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 {#11790
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-689f1a90b833d?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 {#11826
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-689f1a90b833d?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 {#11864
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#11897
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Bizeps-Dehnübung an der Tür"
  "description" => "Die Bizeps-Dehnübung an der Tür ist eine einfache und effektive Mobilitätsübung, die darauf abzielt, die Armmuskulatur zu verlängern und gleichzeitig die Haltung sowie die Beweglichkeit des Oberkörpers zu verbessern. Die Übung wird ausgeführt, indem die Hand mit gestrecktem Arm an eine Wand oder einen Türrahmen gelegt wird, während der Oberkörper sanft in die entgegengesetzte Richtung gedreht wird. Dadurch entsteht eine gezielte Dehnung an der Vorderseite des Oberarms und im Schulterbereich. Regelmäßiges Üben kann die Bewegungsfreiheit verbessern, muskuläre Verspannungen reduzieren und die Gesundheit der Schulter- und Ellbogengelenke unterstützen. Diese Dehnung ist besonders hilfreich für Sportler, Büroangestellte oder Personen, die nach Belastungen oder alltäglichen Tätigkeiten eine Entlastung suchen. Sie lässt sich leicht in Aufwärmprogramme integrieren, um die Muskulatur auf Druck- oder Zugbewegungen vorzubereiten, oder in Cool-down-Routinen einbauen, um die Erholung zu fördern. Da keinerlei Ausrüstung benötigt wird und nur eine flache Oberfläche erforderlich ist, kann die Übung praktisch überall durchgeführt werden. Ihre einfache Ausführung und die geringe Belastung machen sie sowohl für Anfänger als auch für Fortgeschrittene geeignet und zu einem wertvollen Bestandteil eines ausgewogenen Fitnessprogramms."
]

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

App\Twig\Components\App\PageSharer {#11937
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/689f1a90b833d-bizeps-dehnubung-an-der-tur?alias=13336"
  +title: "Bizeps-Dehnübung an der Tür"
  +description: "Die Bizeps-Dehnübung an der Tür ist eine einfache und effektive Mobilitätsübung, die darauf abzielt, die Armmuskulatur zu verlängern und gleichzeitig die Haltung sowie die Beweglichkeit des Oberkörpers zu verbessern. Die Übung wird ausgeführt, indem die Hand mit gestrecktem Arm an eine Wand oder einen Türrahmen gelegt wird, während der Oberkörper sanft in die entgegengesetzte Richtung gedreht wird. Dadurch entsteht eine gezielte Dehnung an der Vorderseite des Oberarms und im Schulterbereich. Regelmäßiges Üben kann die Bewegungsfreiheit verbessern, muskuläre Verspannungen reduzieren und die Gesundheit der Schulter- und Ellbogengelenke unterstützen. Diese Dehnung ist besonders hilfreich für Sportler, Büroangestellte oder Personen, die nach Belastungen oder alltäglichen Tätigkeiten eine Entlastung suchen. Sie lässt sich leicht in Aufwärmprogramme integrieren, um die Muskulatur auf Druck- oder Zugbewegungen vorzubereiten, oder in Cool-down-Routinen einbauen, um die Erholung zu fördern. Da keinerlei Ausrüstung benötigt wird und nur eine flache Oberfläche erforderlich ist, kann die Übung praktisch überall durchgeführt werden. Ihre einfache Ausführung und die geringe Belastung machen sie sowohl für Anfänger als auch für Fortgeschrittene geeignet und zu einem wertvollen Bestandteil eines ausgewogenen Fitnessprogramms."
  +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 {#11945
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#11967
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#11991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12014
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12037
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#2932 …}
  #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 {#12153
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12208
  +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 {#12200
  -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 {#12242
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12274
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +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 {#12320
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7582 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}