Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6093
  -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 {#6140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6202
  -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 {#6217
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6267
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6335
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6359
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6383
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6407
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6431
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6455
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6479
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#6796
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6765
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6858
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6859 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6857 …}
}

[
  "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 {#7010
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7075
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7107
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7126
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7236
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7270
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7334
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7454
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7478
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7502
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7547
  +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 {#7537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7178
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4652
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Stoßen"
        "url" => "/de/ubungen/gruppe/120-stossen"
      ]
      [
        "label" => "Kurzhantel-Split-Jerk"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7630
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Stoßen"
      "url" => "/de/ubungen/gruppe/120-stossen"
    ]
    [
      "label" => "Kurzhantel-Split-Jerk"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4652
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Stoßen"
        "url" => "/de/ubungen/gruppe/120-stossen"
      ]
      [
        "label" => "Kurzhantel-Split-Jerk"
        "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 {#7660
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7705
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7748
  +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 {#4583
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4585 …}
    #credits: Doctrine\ORM\PersistentCollection {#4587 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=oYfQ4iYF51E"
    #id: 2185
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4634 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450707 {#4621
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450707 {#4573
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "oYfQ4iYF51E"
  }
  "title" => "Kurzhantel-Split-Jerk"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7835
  +media: App\Entity\Media\MediaVideo {#4583
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4585 …}
    #credits: Doctrine\ORM\PersistentCollection {#4587 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=oYfQ4iYF51E"
    #id: 2185
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4634 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450707 {#4621
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450707 {#4573
      date: 2024-11-12 23:31:47.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "oYfQ4iYF51E"
  }
  +title: "Kurzhantel-Split-Jerk"
  +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 {#7851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#7884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7908
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d753378a5-kurzhantel-split-jerk"
  +title: "Kurzhantel-Split-Jerk - Übung - FitMetrics"
  +description: "Der Kurzhantel-Split-Jerk ist eine explosive, mehrgelenkige Kraftübung zur Entwicklung von Ganzkörperkraft, Koordination und Überkopf-Stabilität. Die Bewegung kombiniert eine schnelle Beuge-Streck-Phase mit einem dynamischen Ausfallschritt und fördert eine kraftvolle Beinstreckung sowie eine sichere Fixierung der Hanteln über Kopf. Im Vergleich zur Langhantelversion fordert die Kurzhantelvariante eine höhere einseitige Stabilität, eine stärkere Rumpfaktivierung und eine präzisere Schultermotorik. Diese Eigenschaften machen die Übung besonders effektiv zur Verbesserung der neuromuskulären Koordination, der dynamischen Stabilität und der funktionellen Leistungsfähigkeit. Der Kurzhantel-Split-Jerk ist ein fester Bestandteil im funktionellen Training, CrossFit und Varianten des olympischen Gewichthebens. Er trägt wesentlich zur Steigerung der Explosivkraft, der Bewegungsökonomie und der athletischen Performance in vertikalen und horizontalen Bewegungsmustern bei."
  +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 {#7938
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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App\Twig\Components\Media\Icon {#7966
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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App\Twig\Components\Media\Icon {#7991
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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App\Twig\Components\Media\Icon {#8014
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App\Twig\Components\Media\Icon {#8037
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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}

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App\Twig\Components\Media\Icon {#8060
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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}

[
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App\Twig\Components\Media\Icon {#8083
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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}

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App\Twig\Components\Media\Icon {#8106
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
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}

[
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App\Twig\Components\Media\Icon {#8137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "program"
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}

[
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        "data" => [
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              "content" => "Beginne mit den Kurzhanteln auf Schulterhöhe, Handflächen nach innen gerichtet, Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beuge leicht Knie und Hüften, während der Oberkörper aufrecht bleibt."
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              "meta" => []
            ]
            [
              "content" => "Stabilisiere dich in der Ausfallschrittposition mit vollständig gestreckten Armen über dem Kopf."
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            ]
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              "items" => []
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              "items" => []
              "meta" => []
            ]
            [
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              "items" => []
              "meta" => []
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              "content" => "Atme ein, bevor du in die Beuge gehst."
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              "content" => "Halte während der Beuge- und Stoßphase die Luft an, um den Rumpf zu stabilisieren."
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              "meta" => []
            ]
            [
              "content" => "Atme aus, sobald die Kurzhanteln sicher über dem Kopf fixiert sind."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8186
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  +data: [
    "time" => 1747819649
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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              "content" => "Beginne mit den Kurzhanteln auf Schulterhöhe, Handflächen nach innen gerichtet, Füße hüftbreit auseinander."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beuge leicht Knie und Hüften, während der Oberkörper aufrecht bleibt."
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            ]
            [
              "content" => "Stoße explosiv mit den Beinen nach oben, um die Kurzhanteln über den Kopf zu drücken."
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              "meta" => []
            ]
            [
              "content" => "Mache eine dynamische Ausfallschrittbewegung, ein Fuß nach vorne, der andere nach hinten, und fange die Hanteln in Überkopfposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Stabilisiere dich in der Ausfallschrittposition mit vollständig gestreckten Armen über dem Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehre zurück in den Stand, indem du zuerst den vorderen, dann den hinteren Fuß zurückführst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senke die Kurzhanteln zurück auf Schulterhöhe und wiederhole die Übung für die gewünschte Wiederholungszahl."
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            ]
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              "content" => "Halte den Oberkörper während der Beugephase aufrecht, um eine effektive Kraftübertragung zu gewährleisten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starte die Bewegung mit den Beinen, nicht mit den Armen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führe den Ausfallschritt schnell und kraftvoll aus, um die Last sicher abzufangen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecke die Ellenbogen am Ende vollständig und spanne den Rumpf aktiv an."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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          "style" => "unordered"
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            [
              "content" => "Atme ein, bevor du in die Beuge gehst."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halte während der Beuge- und Stoßphase die Luft an, um den Rumpf zu stabilisieren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atme aus, sobald die Kurzhanteln sicher über dem Kopf fixiert sind."
              "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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        "type" => "list"
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              "content" => "Schulterinstabilität oder Verletzungen der Rotatorenmanschette"
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App\Twig\Components\Ui\Editor\EditorRender {#8247
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    "time" => 1747819649
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        "type" => "list"
        "data" => [
          "style" => "unordered"
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            [
              "content" => "Schulterinstabilität oder Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schmerzen im unteren Rücken oder Empfindlichkeit gegenüber Wirbelsäulenkompression"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Probleme oder Instabilität im Kniegelenk"
              "items" => []
              "meta" => []
            ]
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              "content" => "Gleichgewichts- oder vestibuläre Störungen"
              "items" => []
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            ]
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  +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 {#8234
  +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 …}
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[
  "faq" => App\Entity\Faq {#5375
    -news: Doctrine\ORM\PersistentCollection {#5358 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5360 …}
    #id: 921
    #createdAt: DateTimeImmutable @1747754147 {#5370
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1747754147 {#5345
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#8291
  +faq: App\Entity\Faq {#5375
    -news: Doctrine\ORM\PersistentCollection {#5358 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5360 …}
    #id: 921
    #createdAt: DateTimeImmutable @1747754147 {#5370
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    #updatedAt: DateTimeImmutable @1747754147 {#5345
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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[
  "question" => "Welche Muskeln trainiert der Kurzhantel-Split-Jerk?"
  "answer" => "Der Kurzhantel-Split-Jerk trainiert hauptsächlich die Schultern und Oberschenkelvorderseite, während auch Gesäßmuskulatur, Trizeps, Rumpf und unterer Rücken zur Stabilisierung aktiviert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8319
  +question: "Welche Muskeln trainiert der Kurzhantel-Split-Jerk?"
  +answer: "Der Kurzhantel-Split-Jerk trainiert hauptsächlich die Schultern und Oberschenkelvorderseite, während auch Gesäßmuskulatur, Trizeps, Rumpf und unterer Rücken zur Stabilisierung aktiviert werden."
}

[
  "faq" => App\Entity\Faq {#5406
    -news: Doctrine\ORM\PersistentCollection {#5405 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5403 …}
    #id: 922
    #createdAt: DateTimeImmutable @1747754147 {#5410
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5407
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5401 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8350
  +faq: App\Entity\Faq {#5406
    -news: Doctrine\ORM\PersistentCollection {#5405 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5403 …}
    #id: 922
    #createdAt: DateTimeImmutable @1747754147 {#5410
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5407
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5401 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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}

[
  "question" => "Ist der Kurzhantel-Split-Jerk besser als die Langhantelvariante?"
  "answer" => "Der Kurzhantel-Split-Jerk stellt höhere Anforderungen an die einseitige Stabilität und Koordination und eignet sich daher besonders zur Korrektur muskulärer Dysbalancen und zum Aufbau funktioneller Überkopfkraft."
]

App\Twig\Components\Ui\RawFaqComponent {#8395
  +question: "Ist der Kurzhantel-Split-Jerk besser als die Langhantelvariante?"
  +answer: "Der Kurzhantel-Split-Jerk stellt höhere Anforderungen an die einseitige Stabilität und Koordination und eignet sich daher besonders zur Korrektur muskulärer Dysbalancen und zum Aufbau funktioneller Überkopfkraft."
}

[
  "faq" => App\Entity\Faq {#5397
    -news: Doctrine\ORM\PersistentCollection {#5396 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5394 …}
    #id: 923
    #createdAt: DateTimeImmutable @1747754147 {#5399
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5398
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5392 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#8398
  +faq: App\Entity\Faq {#5397
    -news: Doctrine\ORM\PersistentCollection {#5396 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5394 …}
    #id: 923
    #createdAt: DateTimeImmutable @1747754147 {#5399
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1747754147 {#5398
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#5392 …}
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}

[
  "question" => "Können Anfänger den Kurzhantel-Split-Jerk ausführen?"
  "answer" => "Aufgrund seiner technischen Komplexität ist der Kurzhantel-Split-Jerk eher für fortgeschrittene Trainierende geeignet, die bereits Erfahrung mit Überkopfdrücken und Ausfallschritten haben."
]

App\Twig\Components\Ui\RawFaqComponent {#8442
  +question: "Können Anfänger den Kurzhantel-Split-Jerk ausführen?"
  +answer: "Aufgrund seiner technischen Komplexität ist der Kurzhantel-Split-Jerk eher für fortgeschrittene Trainierende geeignet, die bereits Erfahrung mit Überkopfdrücken und Ausfallschritten haben."
}

[
  "faq" => App\Entity\Faq {#5388
    -news: Doctrine\ORM\PersistentCollection {#5387 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5385 …}
    #id: 924
    #createdAt: DateTimeImmutable @1747754147 {#5390
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5389
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5383 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8445
  +faq: App\Entity\Faq {#5388
    -news: Doctrine\ORM\PersistentCollection {#5387 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5385 …}
    #id: 924
    #createdAt: DateTimeImmutable @1747754147 {#5390
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5389
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5383 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum wird beim Split-Jerk ein Ausfallschritt verwendet?"
  "answer" => "Der Ausfallschritt ermöglicht eine tiefere und stabilere Fangposition, verbessert das Gleichgewicht und reduziert die Belastung des unteren Rückens bei Überkopfbewegungen."
]

App\Twig\Components\Ui\RawFaqComponent {#8489
  +question: "Warum wird beim Split-Jerk ein Ausfallschritt verwendet?"
  +answer: "Der Ausfallschritt ermöglicht eine tiefere und stabilere Fangposition, verbessert das Gleichgewicht und reduziert die Belastung des unteren Rückens bei Überkopfbewegungen."
}

[
  "faq" => App\Entity\Faq {#5335
    -news: Doctrine\ORM\PersistentCollection {#5334 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5332 …}
    #id: 925
    #createdAt: DateTimeImmutable @1747754147 {#5337
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5336
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5330 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8492
  +faq: App\Entity\Faq {#5335
    -news: Doctrine\ORM\PersistentCollection {#5334 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5332 …}
    #id: 925
    #createdAt: DateTimeImmutable @1747754147 {#5337
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747754147 {#5336
      date: 2025-05-20 17:15:47.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5330 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welches Gewicht sollte ich beim Kurzhantel-Split-Jerk verwenden?"
  "answer" => "Beginne mit einem moderaten Gewicht, das eine saubere Technik und explosive Ausführung erlaubt. Steigere die Belastung schrittweise mit zunehmender Technik- und Koordinationssicherheit."
]

App\Twig\Components\Ui\RawFaqComponent {#8536
  +question: "Welches Gewicht sollte ich beim Kurzhantel-Split-Jerk verwenden?"
  +answer: "Beginne mit einem moderaten Gewicht, das eine saubere Technik und explosive Ausführung erlaubt. Steigere die Belastung schrittweise mit zunehmender Technik- und Koordinationssicherheit."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    28
  ]
  "secondaryMuscles" => [
    3
    5
    6
    7
    10
    14
    16
    17
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8464
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8547 …}
  +primaryMuscles: [
    2
    28
  ]
  +secondaryMuscles: [
    3
    5
    6
    7
    10
    14
    16
    17
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8545 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8546 …}
}

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

App\Twig\Components\Ui\Badge {#9683
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9735
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Gesäßmuskeln"
  "url" => "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9759
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9783
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9807
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9831
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9855
  +name: "Trizeps"
  +url: "/de/ubungen/muskel/10-trizeps"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Unterarmmuskeln"
  "url" => "/de/ubungen/muskel/14-unterarmmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9879
  +name: "Unterarmmuskeln"
  +url: "/de/ubungen/muskel/14-unterarmmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9903
  +name: "Lateraler Deltoid"
  +url: "/de/ubungen/muskel/16-lateraler-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9927
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9593
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#9960
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10005
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10032
  +name: "Bodybuilding"
  +url: "/de/ubungen/sport/1-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10056
  +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 {#10080
  +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 {#10104
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10128
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10152
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Funktionelles training"
  "url" => "/de/ubungen/kategorie/77-funktionelles-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10176
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-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 {#10200
  +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 {#9941
  +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 {#8173
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10251
  +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 {#10291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d753378a5?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 {#10327
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d753378a5?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 {#10365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10398
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kurzhantel-Split-Jerk"
  "description" => "Der Kurzhantel-Split-Jerk ist eine explosive, mehrgelenkige Kraftübung zur Entwicklung von Ganzkörperkraft, Koordination und Überkopf-Stabilität. Die Bewegung kombiniert eine schnelle Beuge-Streck-Phase mit einem dynamischen Ausfallschritt und fördert eine kraftvolle Beinstreckung sowie eine sichere Fixierung der Hanteln über Kopf. Im Vergleich zur Langhantelversion fordert die Kurzhantelvariante eine höhere einseitige Stabilität, eine stärkere Rumpfaktivierung und eine präzisere Schultermotorik. Diese Eigenschaften machen die Übung besonders effektiv zur Verbesserung der neuromuskulären Koordination, der dynamischen Stabilität und der funktionellen Leistungsfähigkeit. Der Kurzhantel-Split-Jerk ist ein fester Bestandteil im funktionellen Training, CrossFit und Varianten des olympischen Gewichthebens. Er trägt wesentlich zur Steigerung der Explosivkraft, der Bewegungsökonomie und der athletischen Performance in vertikalen und horizontalen Bewegungsmustern bei."
]

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

App\Twig\Components\App\PageSharer {#10438
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d753378a5-kurzhantel-split-jerk"
  +title: "Kurzhantel-Split-Jerk"
  +description: "Der Kurzhantel-Split-Jerk ist eine explosive, mehrgelenkige Kraftübung zur Entwicklung von Ganzkörperkraft, Koordination und Überkopf-Stabilität. Die Bewegung kombiniert eine schnelle Beuge-Streck-Phase mit einem dynamischen Ausfallschritt und fördert eine kraftvolle Beinstreckung sowie eine sichere Fixierung der Hanteln über Kopf. Im Vergleich zur Langhantelversion fordert die Kurzhantelvariante eine höhere einseitige Stabilität, eine stärkere Rumpfaktivierung und eine präzisere Schultermotorik. Diese Eigenschaften machen die Übung besonders effektiv zur Verbesserung der neuromuskulären Koordination, der dynamischen Stabilität und der funktionellen Leistungsfähigkeit. Der Kurzhantel-Split-Jerk ist ein fester Bestandteil im funktionellen Training, CrossFit und Varianten des olympischen Gewichthebens. Er trägt wesentlich zur Steigerung der Explosivkraft, der Bewegungsökonomie und der athletischen Performance in vertikalen und horizontalen Bewegungsmustern bei."
  +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 {#10446
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10468
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10492
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10515
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10561
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10584
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10607
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10654
  +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 {#10709
  +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 {#10701
  -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 {#10743
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +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 {#10775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6143 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}