Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7309
  -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 {#7356
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7418
  -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 {#7433
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7511
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7527
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7551
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7575
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7623
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7647
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7695
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8068
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8023
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#8153
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#8154 …}
  -formFactory: Symfony\Component\Form\FormFactory {#8152 …}
}

[
  "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 {#8305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8370
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8402
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8421
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8565
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8581
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8605
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8653
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8677
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8701
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8725
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8749
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8773
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8797
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8842
  +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 {#8832
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4556
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Gebänderte Bretter"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8925
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Planke"
      "url" => "/de/ubungen/gruppe/45-planke"
    ]
    [
      "label" => "Gebänderte Bretter"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4556
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Gebänderte Bretter"
        "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 {#8955
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#8977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#9000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9043
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4487
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4489 …}
    #credits: Doctrine\ORM\PersistentCollection {#4491 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=5wJaUDwj3iI"
    #id: 1485
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4538 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450650 {#4525
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450650 {#4477
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "5wJaUDwj3iI"
  }
  "title" => "Plank mit Widerstandsband"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#9130
  +media: App\Entity\Media\MediaVideo {#4487
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4489 …}
    #credits: Doctrine\ORM\PersistentCollection {#4491 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=5wJaUDwj3iI"
    #id: 1485
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4538 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450650 {#4525
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450650 {#4477
      date: 2024-11-12 23:30:50.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "5wJaUDwj3iI"
  }
  +title: "Plank mit Widerstandsband"
  +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 {#9146
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#9179
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#9203
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71a10117-plank-mit-widerstandsband?alias=6710"
  +title: "Gebänderte Bretter - Übung - FitMetrics"
  +description: "Der Plank mit Widerstandsband ist eine fortgeschrittene Übung zur Rumpfstabilisierung, bei der zusätzlicher Widerstand eingesetzt wird, um die Muskelaktivierung zu intensivieren. Durch das Einbinden eines elastischen Bands in die klassische Plank-Position wird insbesondere die Tiefenmuskulatur, wie der Musculus transversus abdominis, gezielt angesprochen. Gleichzeitig wird die Stabilität in Schultern und oberem Rücken verbessert. Diese Variante fordert eine durchgehende Körperspannung und fördert die korrekte Ausrichtung des gesamten Körpers. Der Plank mit Widerstandsband eignet sich besonders für Fortgeschrittene, die über das reine Körpergewichtstraining hinausgehen möchten. Er wird häufig im funktionellen Training, in der Athletikvorbereitung und im Calisthenics eingesetzt. Durch seine Vielseitigkeit und Effektivität unterstützt er nicht nur die Stärkung der Körpermitte, sondern auch die Verbesserung der Haltung, Gelenkstabilität und neuromuskulären Koordination. Die Übung ist ein wertvoller Bestandteil anspruchsvoller Trainingspläne zur Optimierung der Rumpfleistung."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#9233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
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App\Twig\Components\Media\Icon {#9261
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App\Twig\Components\Media\Icon {#9286
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App\Twig\Components\Media\Icon {#9309
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App\Twig\Components\Media\Icon {#9332
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}

[
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App\Twig\Components\Media\Icon {#9355
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
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}

[
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App\Twig\Components\Media\Icon {#9378
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}

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App\Twig\Components\Media\Icon {#9401
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}

[
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App\Twig\Components\Media\Icon {#9432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
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}

[
  "data" => [
    "time" => 1750698655
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
        ]
      ]
      [
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        "data" => [
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          "items" => [
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              "content" => "Lege ein Widerstandsband um deinen oberen Rücken und fixiere es unter deinen Handflächen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Begib dich in eine Unterarm- oder hohe Plank-Position mit vollständig gestreckten Armen und hüftbreit aufgestellten Füßen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deinen Körper in einer geraden Linie von Kopf bis zu den Fersen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an und halte die Spannung im Band während der gesamten Übung aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die vorgegebene Zeit, ohne dass deine Hüfte absinkt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Achte darauf, dass deine Schultern direkt über den Handgelenken positioniert sind."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Hohlkreuz oder ein zu starkes Anheben der Hüfte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte Gesäß- und Oberschenkelmuskulatur aktiv angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verteile dein Körpergewicht gleichmäßig auf Handflächen und Zehen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atme vor Beginn der Übung tief durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme während der Haltephase langsam und gleichmäßig durch den Mund aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Atemanhalten, um Stabilität im Rumpf und eine konstante Sauerstoffzufuhr zu gewährleisten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9481
  +title: null
  +data: [
    "time" => 1750698655
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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        ]
      ]
      [
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        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Lege ein Widerstandsband um deinen oberen Rücken und fixiere es unter deinen Handflächen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Begib dich in eine Unterarm- oder hohe Plank-Position mit vollständig gestreckten Armen und hüftbreit aufgestellten Füßen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte deinen Körper in einer geraden Linie von Kopf bis zu den Fersen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spanne deine Körpermitte an und halte die Spannung im Band während der gesamten Übung aufrecht."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte die Position für die vorgegebene Zeit, ohne dass deine Hüfte absinkt."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Achte darauf, dass deine Schultern direkt über den Handgelenken positioniert sind."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide ein Hohlkreuz oder ein zu starkes Anheben der Hüfte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte Gesäß- und Oberschenkelmuskulatur aktiv angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verteile dein Körpergewicht gleichmäßig auf Handflächen und Zehen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
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        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Atme vor Beginn der Übung tief durch die Nase ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme während der Haltephase langsam und gleichmäßig durch den Mund aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeide Atemanhalten, um Stabilität im Rumpf und eine konstante Sauerstoffzufuhr zu gewährleisten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
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    "time" => 1750698655
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Schmerzen im unteren Rücken oder Instabilität der Wirbelsäule"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement oder Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
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            [
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              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9542
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  +data: [
    "time" => 1750698655
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Schmerzen im unteren Rücken oder Instabilität der Wirbelsäule"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement oder Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Handgelenksbeschwerden oder Karpaltunnelsyndrom"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
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]

App\Twig\Components\Ad\AdSquareFluid {#9529
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#6678
    -news: Doctrine\ORM\PersistentCollection {#6695 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6693 …}
    #id: 2614
    #createdAt: DateTimeImmutable @1750682246 {#6683
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750682246 {#6708
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#9586
  +faq: App\Entity\Faq {#6678
    -news: Doctrine\ORM\PersistentCollection {#6695 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6693 …}
    #id: 2614
    #createdAt: DateTimeImmutable @1750682246 {#6683
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[
  "question" => "Welche Muskeln trainiert der Plank mit Widerstandsband am stärksten?"
  "answer" => "Der Plank mit Widerstandsband trainiert primär die Bauchmuskulatur, insbesondere den Musculus transversus abdominis, sowie sekundär Schultern, Trizeps, unteren Rücken und Oberschenkelvorderseite."
]

App\Twig\Components\Ui\RawFaqComponent {#9614
  +question: "Welche Muskeln trainiert der Plank mit Widerstandsband am stärksten?"
  +answer: "Der Plank mit Widerstandsband trainiert primär die Bauchmuskulatur, insbesondere den Musculus transversus abdominis, sowie sekundär Schultern, Trizeps, unteren Rücken und Oberschenkelvorderseite."
}

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    -news: Doctrine\ORM\PersistentCollection {#6648 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6650 …}
    #id: 2615
    #createdAt: DateTimeImmutable @1750682246 {#6643
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750682246 {#6646
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#9645
  +faq: App\Entity\Faq {#6647
    -news: Doctrine\ORM\PersistentCollection {#6648 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6650 …}
    #id: 2615
    #createdAt: DateTimeImmutable @1750682246 {#6643
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    #updatedAt: DateTimeImmutable @1750682246 {#6646
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    #translations: Doctrine\ORM\PersistentCollection {#6652 …}
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}

[
  "question" => "Ist der Plank mit Widerstandsband effektiver als der normale Plank?"
  "answer" => "Ja, durch den zusätzlichen Widerstand wird die Muskelaktivierung im Rumpf und in den Schultern erhöht, was den Trainingsreiz verstärkt und die Übung anspruchsvoller und effektiver macht."
]

App\Twig\Components\Ui\RawFaqComponent {#9690
  +question: "Ist der Plank mit Widerstandsband effektiver als der normale Plank?"
  +answer: "Ja, durch den zusätzlichen Widerstand wird die Muskelaktivierung im Rumpf und in den Schultern erhöht, was den Trainingsreiz verstärkt und die Übung anspruchsvoller und effektiver macht."
}

[
  "faq" => App\Entity\Faq {#6656
    -news: Doctrine\ORM\PersistentCollection {#6657 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6659 …}
    #id: 2616
    #createdAt: DateTimeImmutable @1750682246 {#6654
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750682246 {#6655
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#6661 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#9693
  +faq: App\Entity\Faq {#6656
    -news: Doctrine\ORM\PersistentCollection {#6657 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6659 …}
    #id: 2616
    #createdAt: DateTimeImmutable @1750682246 {#6654
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1750682246 {#6655
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#6661 …}
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}

[
  "question" => "Ist der Plank mit Widerstandsband für Anfänger geeignet?"
  "answer" => "Diese Übung richtet sich eher an Fortgeschrittene. Anfänger sollten zuerst den klassischen Plank sicher beherrschen, um eine stabile Rumpfbasis aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#9737
  +question: "Ist der Plank mit Widerstandsband für Anfänger geeignet?"
  +answer: "Diese Übung richtet sich eher an Fortgeschrittene. Anfänger sollten zuerst den klassischen Plank sicher beherrschen, um eine stabile Rumpfbasis aufzubauen."
}

[
  "faq" => App\Entity\Faq {#6665
    -news: Doctrine\ORM\PersistentCollection {#6666 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6668 …}
    #id: 2617
    #createdAt: DateTimeImmutable @1750682246 {#6663
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750682246 {#6664
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#6670 …}
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    #defaultLocale: "en"
    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#9740
  +faq: App\Entity\Faq {#6665
    -news: Doctrine\ORM\PersistentCollection {#6666 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6668 …}
    #id: 2617
    #createdAt: DateTimeImmutable @1750682246 {#6663
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    #updatedAt: DateTimeImmutable @1750682246 {#6664
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6670 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich den Plank mit Widerstandsband halten?"
  "answer" => "Beginne mit 20 bis 30 Sekunden und steigere die Dauer schrittweise mit zunehmender Rumpfkraft und Ausdauer."
]

App\Twig\Components\Ui\RawFaqComponent {#9784
  +question: "Wie lange sollte ich den Plank mit Widerstandsband halten?"
  +answer: "Beginne mit 20 bis 30 Sekunden und steigere die Dauer schrittweise mit zunehmender Rumpfkraft und Ausdauer."
}

[
  "faq" => App\Entity\Faq {#6718
    -news: Doctrine\ORM\PersistentCollection {#6719 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6721 …}
    #id: 2618
    #createdAt: DateTimeImmutable @1750682246 {#6716
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750682246 {#6717
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6723 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9787
  +faq: App\Entity\Faq {#6718
    -news: Doctrine\ORM\PersistentCollection {#6719 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6721 …}
    #id: 2618
    #createdAt: DateTimeImmutable @1750682246 {#6716
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1750682246 {#6717
      date: 2025-06-23 14:37:26.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#6723 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Widerstandsband eignet sich am besten für den Plank mit Band?"
  "answer" => "Flache Loop-Bänder sind ideal, da sie eine gleichmäßige und stabile Spannung über Rücken und Arme ermöglichen."
]

App\Twig\Components\Ui\RawFaqComponent {#9831
  +question: "Welches Widerstandsband eignet sich am besten für den Plank mit Band?"
  +answer: "Flache Loop-Bänder sind ideal, da sie eine gleichmäßige und stabile Spannung über Rücken und Arme ermöglichen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    5
    10
    15
    17
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9759
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9842 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    5
    10
    15
    17
  ]
  +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 {#9840 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9841 …}
}

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

App\Twig\Components\Ui\Badge {#11186
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11238
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11262
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Trizeps"
  "url" => "/de/ubungen/muskel/10-trizeps"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#11286
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11310
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11334
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11051
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#11367
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#11398
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Elastische"
  "url" => "/de/ubungen/ausstattung/11-elastische"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11438
  +name: "Elastische"
  +url: "/de/ubungen/ausstattung/11-elastische"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11462
  +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 {#11486
  +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 {#11510
  +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 {#11534
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rumpftraining"
  "url" => "/de/ubungen/kategorie/74-rumpftraining"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11558
  +name: "Rumpftraining"
  +url: "/de/ubungen/kategorie/74-rumpftraining"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11582
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-training"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Gleichgewicht und stabilität"
  "url" => "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11606
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#11348
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#9468
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11651
  +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 {#11700
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71a10117?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 {#11736
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71a10117?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 {#5604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#7440
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Plank mit Widerstandsband"
  "description" => "Der Plank mit Widerstandsband ist eine fortgeschrittene Übung zur Rumpfstabilisierung, bei der zusätzlicher Widerstand eingesetzt wird, um die Muskelaktivierung zu intensivieren. Durch das Einbinden eines elastischen Bands in die klassische Plank-Position wird insbesondere die Tiefenmuskulatur, wie der Musculus transversus abdominis, gezielt angesprochen. Gleichzeitig wird die Stabilität in Schultern und oberem Rücken verbessert. Diese Variante fordert eine durchgehende Körperspannung und fördert die korrekte Ausrichtung des gesamten Körpers. Der Plank mit Widerstandsband eignet sich besonders für Fortgeschrittene, die über das reine Körpergewichtstraining hinausgehen möchten. Er wird häufig im funktionellen Training, in der Athletikvorbereitung und im Calisthenics eingesetzt. Durch seine Vielseitigkeit und Effektivität unterstützt er nicht nur die Stärkung der Körpermitte, sondern auch die Verbesserung der Haltung, Gelenkstabilität und neuromuskulären Koordination. Die Übung ist ein wertvoller Bestandteil anspruchsvoller Trainingspläne zur Optimierung der Rumpfleistung."
]

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

App\Twig\Components\App\PageSharer {#8627
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71a10117-plank-mit-widerstandsband?alias=6710"
  +title: "Plank mit Widerstandsband"
  +description: "Der Plank mit Widerstandsband ist eine fortgeschrittene Übung zur Rumpfstabilisierung, bei der zusätzlicher Widerstand eingesetzt wird, um die Muskelaktivierung zu intensivieren. Durch das Einbinden eines elastischen Bands in die klassische Plank-Position wird insbesondere die Tiefenmuskulatur, wie der Musculus transversus abdominis, gezielt angesprochen. Gleichzeitig wird die Stabilität in Schultern und oberem Rücken verbessert. Diese Variante fordert eine durchgehende Körperspannung und fördert die korrekte Ausrichtung des gesamten Körpers. Der Plank mit Widerstandsband eignet sich besonders für Fortgeschrittene, die über das reine Körpergewichtstraining hinausgehen möchten. Er wird häufig im funktionellen Training, in der Athletikvorbereitung und im Calisthenics eingesetzt. Durch seine Vielseitigkeit und Effektivität unterstützt er nicht nur die Stärkung der Körpermitte, sondern auch die Verbesserung der Haltung, Gelenkstabilität und neuromuskulären Koordination. Die Übung ist ein wertvoller Bestandteil anspruchsvoller Trainingspläne zur Optimierung der Rumpfleistung."
  +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 {#7350
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#10446
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#11010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#11705
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#11772
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#11795
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#11818
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#11841
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#11888
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#11943
  +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 {#11935
  -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 {#11977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#12009
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#12032
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#12055
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +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 {#12078
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#12101
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7359 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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