Symfony Profiler

App\Twig\Components\Menu\MainMenu {#9191
  -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 {#9238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9300
  -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 {#9315
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9393
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9409
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9433
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9457
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9481
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9505
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9529
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9553
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9577
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#9922
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#9891
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9984
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9985 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9983 …}
}

[
  "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 {#10136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10171
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10233
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10252
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10362
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10396
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10556
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10580
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10604
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10628
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#10673
  +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 {#10663
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10304
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4512
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Einarmiges Kurzhantelrudern"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#10756
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Rudern"
      "url" => "/de/ubungen/gruppe/72-rudern"
    ]
    [
      "label" => "Einarmiges Kurzhantelrudern"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4512
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Rudern"
        "url" => "/de/ubungen/gruppe/72-rudern"
      ]
      [
        "label" => "Einarmiges Kurzhantelrudern"
        "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 {#10786
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10808
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#10831
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#10874
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4443
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4406 …}
    #file: Vich\UploaderBundle\Entity\File {#4445 …}
    #credits: Doctrine\ORM\PersistentCollection {#4447 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 108
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4496 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1696355571 {#4481
      date: 2023-10-03 19:52:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1777546434 {#4514
      date: 2026-04-30 12:53:54.234575 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4450 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-F8HizuUwDM"
  }
  "title" => "Einarmiges Kurzhantelrudern"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#10946
  +media: App\Entity\Media\MediaVideo {#4443
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4406 …}
    #file: Vich\UploaderBundle\Entity\File {#4445 …}
    #credits: Doctrine\ORM\PersistentCollection {#4447 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 108
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4496 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1696355571 {#4481
      date: 2023-10-03 19:52:51.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1777546434 {#4514
      date: 2026-04-30 12:53:54.234575 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4450 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-F8HizuUwDM"
  }
  +title: "Einarmiges Kurzhantelrudern"
  +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 {#10971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#11004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#11028
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6522abac9a085-einarmiges-kurzhantelrudern"
  +title: "Einarmiges Kurzhantelrudern - Übung - FitMetrics"
  +description: "Das einarmige Kurzhantelrudern ist eine fundamentale Übung im Krafttraining, die gezielt den oberen und mittleren Rücken anspricht. Sie wird mit einer Kurzhantel und einer stabilen Unterlage zur Abstützung ausgeführt und fördert vor allem die einseitige Muskelaktivierung. Dadurch unterstützt sie die Verbesserung der muskulären Balance und Koordination. Der Fokus dieser Übung liegt auf der Entwicklung von Rückendichte und Zugkraft, weshalb sie in Trainingsplänen für Muskelaufbau, Fitness und Leistungssport weit verbreitet ist. Das einarmige Rudern eignet sich besonders, um die Rückseite des Oberkörpers definierter und stärker zu gestalten. Durch die unilaterale Ausführung wird zudem die Rumpfstabilität gestärkt und die Körperhaltung verbessert. Diese Übung ist vor allem für Fortgeschrittene geeignet und stellt eine effektive Ergänzung zur Förderung der Kraftentwicklung, Muskelgleichgewichts und Gelenkgesundheit dar. Wer die eigene Haltung optimieren, die Zugkraft steigern oder muskuläre Dysbalancen im Oberkörper ausgleichen möchte, findet im einarmigen Kurzhantelrudern eine zuverlässige Trainingsoption."
  +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 {#11058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
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App\Twig\Components\Media\Icon {#11086
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App\Twig\Components\Media\Icon {#11111
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App\Twig\Components\Media\Icon {#11134
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App\Twig\Components\Media\Icon {#11157
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App\Twig\Components\Media\Icon {#11180
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App\Twig\Components\Media\Icon {#11203
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}

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App\Twig\Components\Media\Icon {#11226
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App\Twig\Components\Media\Icon {#11257
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
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[
  "data" => [
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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      [
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              "content" => "Stützen Sie Ihre rechte Hand auf eine stabile Fläche, z.\u{202F}B. eine Hantelbank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie eine Kurzhantel in der linken Hand mit gestrecktem Arm und geradem Rücken."
              "items" => []
              "meta" => []
            ]
            [
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              "content" => "Oben kurz pausieren und die Rückenmuskulatur anspannen."
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            ]
            [
              "content" => "Senken Sie die Hantel kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung für die gewünschte Anzahl an Wiederholungen und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
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          "items" => [
            [
              "content" => "Halten Sie den Rücken gerade und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie während der gesamten Bewegung die Rumpfmuskulatur an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie Schwung, führen Sie die Bewegung kontrolliert aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich auf das Ziehen mit dem Rücken, nicht mit dem Arm."
              "items" => []
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            ]
          ]
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          "style" => "unordered"
          "items" => [
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              "content" => "Einatmen beim Absenken der Hantel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ausatmen beim Hochziehen der Hantel."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#11306
  +title: null
  +data: [
    "time" => 1748426788
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Stützen Sie Ihre rechte Hand auf eine stabile Fläche, z.\u{202F}B. eine Hantelbank."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie eine Kurzhantel in der linken Hand mit gestrecktem Arm und geradem Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie die Hantel in Richtung Taille, dabei den Ellbogen eng am Körper halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Oben kurz pausieren und die Rückenmuskulatur anspannen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Hantel kontrolliert zurück in die Ausgangsposition."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Wiederholen Sie die Übung für die gewünschte Anzahl an Wiederholungen und wechseln Sie dann die Seite."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie den Rücken gerade und vermeiden Sie ein Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie während der gesamten Bewegung die Rumpfmuskulatur an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie Schwung, führen Sie die Bewegung kontrolliert aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Konzentrieren Sie sich auf das Ziehen mit dem Rücken, nicht mit dem Arm."
              "items" => []
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            ]
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          "meta" => []
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              "content" => "Einatmen beim Absenken der Hantel."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ausatmen beim Hochziehen der Hantel."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1748426788
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
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            [
              "content" => "Schulterimpingement"
              "items" => []
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            [
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]

App\Twig\Components\Ui\Editor\EditorRender {#11367
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    "time" => 1748426788
    "version" => "2.31.0-rc.7"
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            [
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              "items" => []
              "meta" => []
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            [
              "content" => "Starke Ellbogenentzündung (Tendinitis)"
              "items" => []
              "meta" => []
            ]
          ]
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  +spacing: 4
  +adsInterval: 5
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  +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 {#11354
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  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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    -news: Doctrine\ORM\PersistentCollection {#8598 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8596 …}
    #id: 1436
    #createdAt: DateTimeImmutable @1748357681 {#8586
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#11411
  +faq: App\Entity\Faq {#8581
    -news: Doctrine\ORM\PersistentCollection {#8598 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8596 …}
    #id: 1436
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[
  "question" => "Welche Muskeln werden beim einarmigen Kurzhantelrudern trainiert?"
  "answer" => "Das einarmige Kurzhantelrudern trainiert vor allem die Rückenmuskulatur, insbesondere den Latissimus und die Rhomboiden, und aktiviert zusätzlich Bizeps, Unterarme und die Rumpfmuskulatur zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#11439
  +question: "Welche Muskeln werden beim einarmigen Kurzhantelrudern trainiert?"
  +answer: "Das einarmige Kurzhantelrudern trainiert vor allem die Rückenmuskulatur, insbesondere den Latissimus und die Rhomboiden, und aktiviert zusätzlich Bizeps, Unterarme und die Rumpfmuskulatur zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#8550
    -news: Doctrine\ORM\PersistentCollection {#8551 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8553 …}
    #id: 1437
    #createdAt: DateTimeImmutable @1748357681 {#8546
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748357681 {#8549
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#11470
  +faq: App\Entity\Faq {#8550
    -news: Doctrine\ORM\PersistentCollection {#8551 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8553 …}
    #id: 1437
    #createdAt: DateTimeImmutable @1748357681 {#8546
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[
  "question" => "Sollte ich beim Rudern mit schweren oder leichten Gewichten trainieren?"
  "answer" => "Verwenden Sie ein Gewicht, das eine saubere Ausführung ermöglicht. Beginnen Sie moderat und steigern Sie sich schrittweise, um Rückenmuskulatur effektiv aufzubauen."
]

App\Twig\Components\Ui\RawFaqComponent {#11515
  +question: "Sollte ich beim Rudern mit schweren oder leichten Gewichten trainieren?"
  +answer: "Verwenden Sie ein Gewicht, das eine saubere Ausführung ermöglicht. Beginnen Sie moderat und steigern Sie sich schrittweise, um Rückenmuskulatur effektiv aufzubauen."
}

[
  "faq" => App\Entity\Faq {#8559
    -news: Doctrine\ORM\PersistentCollection {#8560 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8562 …}
    #id: 1438
    #createdAt: DateTimeImmutable @1748357681 {#8557
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748357681 {#8558
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
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]

App\Twig\Components\Ui\FaqComponent {#11518
  +faq: App\Entity\Faq {#8559
    -news: Doctrine\ORM\PersistentCollection {#8560 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8562 …}
    #id: 1438
    #createdAt: DateTimeImmutable @1748357681 {#8557
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}

[
  "question" => "Hilft einarmiges Rudern bei einer besseren Körperhaltung?"
  "answer" => "Ja, einarmiges Kurzhantelrudern stärkt die haltungsrelevanten Rückenmuskeln und trägt zur Verbesserung der Ausrichtung und Verringerung von Rundrücken bei."
]

App\Twig\Components\Ui\RawFaqComponent {#11562
  +question: "Hilft einarmiges Rudern bei einer besseren Körperhaltung?"
  +answer: "Ja, einarmiges Kurzhantelrudern stärkt die haltungsrelevanten Rückenmuskeln und trägt zur Verbesserung der Ausrichtung und Verringerung von Rundrücken bei."
}

[
  "faq" => App\Entity\Faq {#8568
    -news: Doctrine\ORM\PersistentCollection {#8569 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8571 …}
    #id: 1439
    #createdAt: DateTimeImmutable @1748357681 {#8566
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    }
    #updatedAt: DateTimeImmutable @1748357681 {#8567
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
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]

App\Twig\Components\Ui\FaqComponent {#11565
  +faq: App\Entity\Faq {#8568
    -news: Doctrine\ORM\PersistentCollection {#8569 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8571 …}
    #id: 1439
    #createdAt: DateTimeImmutable @1748357681 {#8566
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}

[
  "question" => "Ist das einarmige Kurzhantelrudern für Anfänger geeignet?"
  "answer" => "Ja, Anfänger können diese Übung mit leichtem Gewicht und korrekter Technik sicher ausführen. Sie ist ideal für den Einstieg ins Rückentraining geeignet."
]

App\Twig\Components\Ui\RawFaqComponent {#11609
  +question: "Ist das einarmige Kurzhantelrudern für Anfänger geeignet?"
  +answer: "Ja, Anfänger können diese Übung mit leichtem Gewicht und korrekter Technik sicher ausführen. Sie ist ideal für den Einstieg ins Rückentraining geeignet."
}

[
  "faq" => App\Entity\Faq {#8621
    -news: Doctrine\ORM\PersistentCollection {#8622 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8624 …}
    #id: 1440
    #createdAt: DateTimeImmutable @1748357681 {#8619
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748357681 {#8620
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8626 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#11612
  +faq: App\Entity\Faq {#8621
    -news: Doctrine\ORM\PersistentCollection {#8622 …}
    -exercises: Doctrine\ORM\PersistentCollection {#8624 …}
    #id: 1440
    #createdAt: DateTimeImmutable @1748357681 {#8619
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748357681 {#8620
      date: 2025-05-27 16:54:41.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#8626 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie oft sollte ich Kurzhantelrudern in mein Training einbauen?"
  "answer" => "Führen Sie Kurzhantelrudern ein- bis zweimal pro Woche im Rahmen Ihres Rücken- oder Oberkörpertrainings durch, um optimale Kraft- und Muskelzuwächse zu erzielen."
]

App\Twig\Components\Ui\RawFaqComponent {#11656
  +question: "Wie oft sollte ich Kurzhantelrudern in mein Training einbauen?"
  +answer: "Führen Sie Kurzhantelrudern ein- bis zweimal pro Woche im Rahmen Ihres Rücken- oder Oberkörpertrainings durch, um optimale Kraft- und Muskelzuwächse zu erzielen."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    12
  ]
  "secondaryMuscles" => [
    5
    6
    14
    24
    25
    26
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#11584
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#11667 …}
  +primaryMuscles: [
    12
  ]
  +secondaryMuscles: [
    5
    6
    14
    24
    25
    26
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#11665 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#11666 …}
}

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

App\Twig\Components\Ui\Badge {#8121
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12830
  +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 {#12854
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12878
  +name: "Unterarmmuskeln"
  +url: "/de/ubungen/muskel/14-unterarmmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12902
  +name: "Bizepsmuskeln"
  +url: "/de/ubungen/muskel/24-bizepsmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12926
  +name: "Großer Dorsal"
  +url: "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12950
  +name: "Rhomboid"
  +url: "/de/ubungen/muskel/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#12408
  +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 {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#12983
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#13014
  +name: "Neutral"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#13054
  +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 {#13078
  +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 {#13102
  +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 {#13126
  +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 {#13150
  +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 {#13174
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#12964
  +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 {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#11293
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#13227
  +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 {#13269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6522abac9a085?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 {#13305
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6522abac9a085?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 {#13343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13376
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Einarmiges Kurzhantelrudern"
  "description" => "Das einarmige Kurzhantelrudern ist eine fundamentale Übung im Krafttraining, die gezielt den oberen und mittleren Rücken anspricht. Sie wird mit einer Kurzhantel und einer stabilen Unterlage zur Abstützung ausgeführt und fördert vor allem die einseitige Muskelaktivierung. Dadurch unterstützt sie die Verbesserung der muskulären Balance und Koordination. Der Fokus dieser Übung liegt auf der Entwicklung von Rückendichte und Zugkraft, weshalb sie in Trainingsplänen für Muskelaufbau, Fitness und Leistungssport weit verbreitet ist. Das einarmige Rudern eignet sich besonders, um die Rückseite des Oberkörpers definierter und stärker zu gestalten. Durch die unilaterale Ausführung wird zudem die Rumpfstabilität gestärkt und die Körperhaltung verbessert. Diese Übung ist vor allem für Fortgeschrittene geeignet und stellt eine effektive Ergänzung zur Förderung der Kraftentwicklung, Muskelgleichgewichts und Gelenkgesundheit dar. Wer die eigene Haltung optimieren, die Zugkraft steigern oder muskuläre Dysbalancen im Oberkörper ausgleichen möchte, findet im einarmigen Kurzhantelrudern eine zuverlässige Trainingsoption."
]

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

App\Twig\Components\App\PageSharer {#13416
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6522abac9a085-einarmiges-kurzhantelrudern"
  +title: "Einarmiges Kurzhantelrudern"
  +description: "Das einarmige Kurzhantelrudern ist eine fundamentale Übung im Krafttraining, die gezielt den oberen und mittleren Rücken anspricht. Sie wird mit einer Kurzhantel und einer stabilen Unterlage zur Abstützung ausgeführt und fördert vor allem die einseitige Muskelaktivierung. Dadurch unterstützt sie die Verbesserung der muskulären Balance und Koordination. Der Fokus dieser Übung liegt auf der Entwicklung von Rückendichte und Zugkraft, weshalb sie in Trainingsplänen für Muskelaufbau, Fitness und Leistungssport weit verbreitet ist. Das einarmige Rudern eignet sich besonders, um die Rückseite des Oberkörpers definierter und stärker zu gestalten. Durch die unilaterale Ausführung wird zudem die Rumpfstabilität gestärkt und die Körperhaltung verbessert. Diese Übung ist vor allem für Fortgeschrittene geeignet und stellt eine effektive Ergänzung zur Förderung der Kraftentwicklung, Muskelgleichgewichts und Gelenkgesundheit dar. Wer die eigene Haltung optimieren, die Zugkraft steigern oder muskuläre Dysbalancen im Oberkörper ausgleichen möchte, findet im einarmigen Kurzhantelrudern eine zuverlässige Trainingsoption."
  +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 {#13424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13446
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13493
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13516
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13585
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#2935 …}
  #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 {#13632
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#13687
  +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 {#13679
  -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 {#13721
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13753
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13776
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13799
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13822
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +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 {#13845
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#13868
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#9241 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}