Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6174
  -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 {#6221
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6283
  -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 {#6298
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6348
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6376
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6392
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6440
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6464
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6512
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6536
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6560
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#6953
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6908
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7038
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7039 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7037 …}
}

[
  "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 {#7190
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7255
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7287
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7306
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7416
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7450
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7466
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7490
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7514
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7538
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7586
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7610
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7634
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7658
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7682
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7727
  +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 {#7717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4394
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Front Raise"
        "url" => "/de/ubungen/gruppe/73-front-raise"
      ]
      [
        "label" => "Frontheben mit Langhantel"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7810
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Front Raise"
      "url" => "/de/ubungen/gruppe/73-front-raise"
    ]
    [
      "label" => "Frontheben mit Langhantel"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4394
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Front Raise"
        "url" => "/de/ubungen/gruppe/73-front-raise"
      ]
      [
        "label" => "Frontheben mit Langhantel"
        "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 {#7840
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7862
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#7885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7928
  +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 {#4325
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4290 …}
    #file: Vich\UploaderBundle\Entity\File {#4327 …}
    #credits: Doctrine\ORM\PersistentCollection {#4329 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 181
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4384 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1698599809 {#4363
      date: 2023-10-29 18:16:49.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1777218478 {#4398
      date: 2026-04-26 17:47:58.646154 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4338 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "lpWM_DO0uSo"
  }
  "title" => "Frontheben mit Langhantel"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8000
  +media: App\Entity\Media\MediaVideo {#4325
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4290 …}
    #file: Vich\UploaderBundle\Entity\File {#4327 …}
    #credits: Doctrine\ORM\PersistentCollection {#4329 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 181
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4384 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1698599809 {#4363
      date: 2023-10-29 18:16:49.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1777218478 {#4398
      date: 2026-04-26 17:47:58.646154 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4338 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "lpWM_DO0uSo"
  }
  +title: "Frontheben mit Langhantel"
  +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 {#8025
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#8058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8082
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6522abac97ed0-frontheben-mit-langhantel"
  +title: "Frontheben mit Langhantel - Übung - FitMetrics"
  +description: "Das Frontheben mit Langhantel ist eine gezielte Übung zur Kräftigung des Oberkörpers, die speziell auf den vorderen Teil des Deltamuskels abzielt. Die Bewegung erfolgt durch das kontrollierte Anheben einer Langhantel von Oberschenkelhöhe bis auf Schulterhöhe in einem leichten Bogen. Diese Übung ist besonders in Krafttrainings- und Bodybuilding-Programmen verbreitet, da sie die Definition und Stabilität der Schultern fördert und gleichzeitig die muskuläre Ausdauer verbessert. Neben dem vorderen Deltamuskel werden auch seitliche Schultermuskeln und die Rumpfstabilisatoren unterstützend aktiviert. Eine präzise Ausführung ohne Schwung und mit stabiler Körperhaltung ist entscheidend, um die Zielmuskulatur effektiv zu isolieren und Verletzungen im Nacken- oder Rückenbereich zu vermeiden. Das Frontheben mit moderatem Gewicht bietet eine sichere Möglichkeit, die Schultern gezielt zu trainieren und die Symmetrie des Oberkörpers zu verbessern. Es eignet sich besonders für Fortgeschrittene, die Wert auf eine ausgewogene Entwicklung der Schultermuskulatur legen."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
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]

[
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]

App\Twig\Components\Media\Icon {#8112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "check"
  +title: null
  +symbolDefsName: null
}

[
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  "class" => "w-6 h-6 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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]

[
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]

App\Twig\Components\Media\Icon {#8140
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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[
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]

App\Twig\Components\Media\Icon {#8165
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#8188
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8211
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "linkedin"
  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
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]

App\Twig\Components\Media\Icon {#8234
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8257
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8280
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#8311
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1747648164
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie eine Langhantel im Obergriff."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Positionieren Sie die Hände schulterbreit und die Arme gestreckt vor den Oberschenkeln."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie die Langhantel gerade nach vorne bis auf Schulterhöhe, dabei die Arme leicht gebeugt halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position kurz am höchsten Punkt unter Kontrolle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Langhantel langsam in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie Schwung – führen Sie die Bewegung kontrolliert aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Rumpfmuskulatur angespannt und den Rücken gerade."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie die Hantel nicht über Schulterhöhe, um die Schultern nicht zu überlasten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalten Sie eine leichte Beugung in den Ellenbogen bei, um Gelenkbelastungen zu reduzieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie aus, wenn Sie die Langhantel anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, wenn Sie sie wieder absenken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8360
  +title: null
  +data: [
    "time" => 1747648164
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich aufrecht hin und halten Sie eine Langhantel im Obergriff."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Positionieren Sie die Hände schulterbreit und die Arme gestreckt vor den Oberschenkeln."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie die Langhantel gerade nach vorne bis auf Schulterhöhe, dabei die Arme leicht gebeugt halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Position kurz am höchsten Punkt unter Kontrolle."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Langhantel langsam in die Ausgangsposition zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden Sie Schwung – führen Sie die Bewegung kontrolliert aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie die Rumpfmuskulatur angespannt und den Rücken gerade."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Heben Sie die Hantel nicht über Schulterhöhe, um die Schultern nicht zu überlasten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Behalten Sie eine leichte Beugung in den Ellenbogen bei, um Gelenkbelastungen zu reduzieren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie aus, wenn Sie die Langhantel anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie ein, wenn Sie sie wieder absenken."
              "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" => 1747648164
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterimpingement oder Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen bei fehlender Rumpfstabilität"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8421
  +title: null
  +data: [
    "time" => 1747648164
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schulterimpingement oder Verletzungen der Rotatorenmanschette"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Rückenschmerzen bei fehlender Rumpfstabilität"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "containerClass" => "mt-6"
]

App\Twig\Components\Ad\AdSquareFluid {#8408
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#4847
    -news: Doctrine\ORM\PersistentCollection {#4830 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4832 …}
    #id: 795
    #createdAt: DateTimeImmutable @1747600156 {#4842
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4817
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#4880 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8465
  +faq: App\Entity\Faq {#4847
    -news: Doctrine\ORM\PersistentCollection {#4830 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4832 …}
    #id: 795
    #createdAt: DateTimeImmutable @1747600156 {#4842
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4817
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4880 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln werden beim Frontheben mit Langhantel trainiert?"
  "answer" => "Das Frontheben mit Langhantel trainiert vor allem den vorderen Deltamuskel und aktiviert zusätzlich die seitlichen Schultermuskeln sowie die Rumpfstabilisatoren."
]

App\Twig\Components\Ui\RawFaqComponent {#8493
  +question: "Welche Muskeln werden beim Frontheben mit Langhantel trainiert?"
  +answer: "Das Frontheben mit Langhantel trainiert vor allem den vorderen Deltamuskel und aktiviert zusätzlich die seitlichen Schultermuskeln sowie die Rumpfstabilisatoren."
}

[
  "faq" => App\Entity\Faq {#4878
    -news: Doctrine\ORM\PersistentCollection {#4877 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4875 …}
    #id: 796
    #createdAt: DateTimeImmutable @1747600156 {#4882
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4879
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4873 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8524
  +faq: App\Entity\Faq {#4878
    -news: Doctrine\ORM\PersistentCollection {#4877 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4875 …}
    #id: 796
    #createdAt: DateTimeImmutable @1747600156 {#4882
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4879
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4873 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das Frontheben mit Langhantel besser als mit Kurzhanteln?"
  "answer" => "Die Langhantel bietet eine symmetrische Lastverteilung zur gleichmäßigen Kraftentwicklung, während Kurzhanteln eine größere Bewegungsfreiheit und einseitige Kontrolle ermöglichen. Beide Varianten sind je nach Trainingsziel sinnvoll."
]

App\Twig\Components\Ui\RawFaqComponent {#8569
  +question: "Ist das Frontheben mit Langhantel besser als mit Kurzhanteln?"
  +answer: "Die Langhantel bietet eine symmetrische Lastverteilung zur gleichmäßigen Kraftentwicklung, während Kurzhanteln eine größere Bewegungsfreiheit und einseitige Kontrolle ermöglichen. Beide Varianten sind je nach Trainingsziel sinnvoll."
}

[
  "faq" => App\Entity\Faq {#4869
    -news: Doctrine\ORM\PersistentCollection {#4868 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4866 …}
    #id: 797
    #createdAt: DateTimeImmutable @1747600156 {#4871
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4870
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4864 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8572
  +faq: App\Entity\Faq {#4869
    -news: Doctrine\ORM\PersistentCollection {#4868 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4866 …}
    #id: 797
    #createdAt: DateTimeImmutable @1747600156 {#4871
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4870
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4864 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Können Anfänger Frontheben mit Langhantel machen?"
  "answer" => "Ja, Anfänger können das Frontheben mit Langhantel durchführen, sollten jedoch mit leichtem Gewicht beginnen und auf eine saubere Technik achten, um Schwung und Schulterbelastung zu vermeiden."
]

App\Twig\Components\Ui\RawFaqComponent {#8616
  +question: "Können Anfänger Frontheben mit Langhantel machen?"
  +answer: "Ja, Anfänger können das Frontheben mit Langhantel durchführen, sollten jedoch mit leichtem Gewicht beginnen und auf eine saubere Technik achten, um Schwung und Schulterbelastung zu vermeiden."
}

[
  "faq" => App\Entity\Faq {#4860
    -news: Doctrine\ORM\PersistentCollection {#4859 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4857 …}
    #id: 798
    #createdAt: DateTimeImmutable @1747600156 {#4862
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4861
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4855 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8619
  +faq: App\Entity\Faq {#4860
    -news: Doctrine\ORM\PersistentCollection {#4859 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4857 …}
    #id: 798
    #createdAt: DateTimeImmutable @1747600156 {#4862
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4861
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4855 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich beim Frontheben über Schulterhöhe hinausgehen?"
  "answer" => "Nein, ein Heben über Schulterhöhe kann das Risiko eines Schulterimpingements erhöhen. Die Schulterhöhe reicht aus, um den vorderen Deltamuskel effektiv zu aktivieren."
]

App\Twig\Components\Ui\RawFaqComponent {#8663
  +question: "Sollte ich beim Frontheben über Schulterhöhe hinausgehen?"
  +answer: "Nein, ein Heben über Schulterhöhe kann das Risiko eines Schulterimpingements erhöhen. Die Schulterhöhe reicht aus, um den vorderen Deltamuskel effektiv zu aktivieren."
}

[
  "faq" => App\Entity\Faq {#4807
    -news: Doctrine\ORM\PersistentCollection {#4806 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4804 …}
    #id: 799
    #createdAt: DateTimeImmutable @1747600156 {#4809
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4808
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4802 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8666
  +faq: App\Entity\Faq {#4807
    -news: Doctrine\ORM\PersistentCollection {#4806 …}
    -exercises: Doctrine\ORM\PersistentCollection {#4804 …}
    #id: 799
    #createdAt: DateTimeImmutable @1747600156 {#4809
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747600156 {#4808
      date: 2025-05-18 22:29:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#4802 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie schwer sollte die Langhantel beim Frontheben sein?"
  "answer" => "Wählen Sie ein Gewicht, das eine kontrollierte und technisch saubere Ausführung erlaubt. Moderate Gewichte sind ideal, um die Zielmuskulatur gezielt zu belasten und Verletzungen zu vermeiden."
]

App\Twig\Components\Ui\RawFaqComponent {#8710
  +question: "Wie schwer sollte die Langhantel beim Frontheben sein?"
  +answer: "Wählen Sie ein Gewicht, das eine kontrollierte und technisch saubere Ausführung erlaubt. Moderate Gewichte sind ideal, um die Zielmuskulatur gezielt zu belasten und Verletzungen zu vermeiden."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    28
  ]
  "secondaryMuscles" => [
    15
    16
    17
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8638
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8721 …}
  +primaryMuscles: [
    28
  ]
  +secondaryMuscles: [
    15
    16
    17
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#8719 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8720 …}
}

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

App\Twig\Components\Ui\Badge {#10116
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10168
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10192
  +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 {#10216
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10104
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#10249
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Gerader balken"
  "url" => "/de/ubungen/ausstattung/4-gerader-balken"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10294
  +name: "Gerader balken"
  +url: "/de/ubungen/ausstattung/4-gerader-balken"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10321
  +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 {#10345
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Stärkung"
  "url" => "/de/ubungen/kategorie/61-starkung"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10369
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Bodybuilding"
  "url" => "/de/ubungen/kategorie/79-bodybuilding"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10393
  +name: "Bodybuilding"
  +url: "/de/ubungen/kategorie/79-bodybuilding"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10230
  +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 {#8347
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10446
  +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 {#10488
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6522abac97ed0?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 {#10524
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6522abac97ed0?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 {#10562
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10595
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Frontheben mit Langhantel"
  "description" => "Das Frontheben mit Langhantel ist eine gezielte Übung zur Kräftigung des Oberkörpers, die speziell auf den vorderen Teil des Deltamuskels abzielt. Die Bewegung erfolgt durch das kontrollierte Anheben einer Langhantel von Oberschenkelhöhe bis auf Schulterhöhe in einem leichten Bogen. Diese Übung ist besonders in Krafttrainings- und Bodybuilding-Programmen verbreitet, da sie die Definition und Stabilität der Schultern fördert und gleichzeitig die muskuläre Ausdauer verbessert. Neben dem vorderen Deltamuskel werden auch seitliche Schultermuskeln und die Rumpfstabilisatoren unterstützend aktiviert. Eine präzise Ausführung ohne Schwung und mit stabiler Körperhaltung ist entscheidend, um die Zielmuskulatur effektiv zu isolieren und Verletzungen im Nacken- oder Rückenbereich zu vermeiden. Das Frontheben mit moderatem Gewicht bietet eine sichere Möglichkeit, die Schultern gezielt zu trainieren und die Symmetrie des Oberkörpers zu verbessern. Es eignet sich besonders für Fortgeschrittene, die Wert auf eine ausgewogene Entwicklung der Schultermuskulatur legen."
]

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

App\Twig\Components\App\PageSharer {#10635
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6522abac97ed0-frontheben-mit-langhantel"
  +title: "Frontheben mit Langhantel"
  +description: "Das Frontheben mit Langhantel ist eine gezielte Übung zur Kräftigung des Oberkörpers, die speziell auf den vorderen Teil des Deltamuskels abzielt. Die Bewegung erfolgt durch das kontrollierte Anheben einer Langhantel von Oberschenkelhöhe bis auf Schulterhöhe in einem leichten Bogen. Diese Übung ist besonders in Krafttrainings- und Bodybuilding-Programmen verbreitet, da sie die Definition und Stabilität der Schultern fördert und gleichzeitig die muskuläre Ausdauer verbessert. Neben dem vorderen Deltamuskel werden auch seitliche Schultermuskeln und die Rumpfstabilisatoren unterstützend aktiviert. Eine präzise Ausführung ohne Schwung und mit stabiler Körperhaltung ist entscheidend, um die Zielmuskulatur effektiv zu isolieren und Verletzungen im Nacken- oder Rückenbereich zu vermeiden. Das Frontheben mit moderatem Gewicht bietet eine sichere Möglichkeit, die Schultern gezielt zu trainieren und die Symmetrie des Oberkörpers zu verbessern. Es eignet sich besonders für Fortgeschrittene, die Wert auf eine ausgewogene Entwicklung der Schultermuskulatur legen."
  +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 {#10643
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10689
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10712
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10758
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10781
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10804
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10851
  +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 {#10906
  +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 {#10898
  -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 {#10940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10972
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#10995
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#11018
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#11041
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#11064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +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 {#11087
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "facebook"
  "class" => "w-[19px] h-[28px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[19px] h-[28px]"
]

App\Twig\Components\Media\Icon {#11110
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "youtube"
  "class" => "w-[28px] h-[24px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[28px] h-[24px]"
]

App\Twig\Components\Media\Icon {#11133
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6224 …}
  +name: "youtube"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}