Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6843
  -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 {#6890
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#6901
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6952
  -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 {#6967
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7017
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7045
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7061
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7085
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7109
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7133
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7157
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7205
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7229
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7574
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7543
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7636
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7637 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7635 …}
}

[
  "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 {#7788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7823
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7853
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7885
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#7904
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8014
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8048
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8064
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8088
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8112
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8160
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8184
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8208
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8232
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8256
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8280
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8325
  +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 {#8315
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7956
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4568
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Kreuzheben"
        "url" => "/de/ubungen/gruppe/26-kreuzheben"
      ]
      [
        "label" => "Kurzhantel-Kreuzheben im versetzten Stand"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8408
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Kreuzheben"
      "url" => "/de/ubungen/gruppe/26-kreuzheben"
    ]
    [
      "label" => "Kurzhantel-Kreuzheben im versetzten Stand"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4568
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Kreuzheben"
        "url" => "/de/ubungen/gruppe/26-kreuzheben"
      ]
      [
        "label" => "Kurzhantel-Kreuzheben im versetzten Stand"
        "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 {#8438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8483
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8526
  +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 {#4499
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4501 …}
    #credits: Doctrine\ORM\PersistentCollection {#4503 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=TfNe9EzG77E"
    #id: 919
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4550 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4537
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4489
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "TfNe9EzG77E"
  }
  "title" => "Kurzhantel-Kreuzheben im versetzten Stand"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8613
  +media: App\Entity\Media\MediaVideo {#4499
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4501 …}
    #credits: Doctrine\ORM\PersistentCollection {#4503 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=TfNe9EzG77E"
    #id: 919
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4550 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4537
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4489
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "TfNe9EzG77E"
  }
  +title: "Kurzhantel-Kreuzheben im versetzten Stand"
  +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 {#8629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8686
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71068d97-kurzhantel-kreuzheben-im-versetzten-stand"
  +title: "Kurzhantel-Kreuzheben im versetzten Stand - Übung - FitMetrics"
  +description: "Das Kurzhantel-Kreuzheben im versetzten Stand ist eine einseitige Kraftübung, die gezielt die hintere Muskelkette stärkt – mit Fokus auf Gesäß- und hintere Oberschenkelmuskulatur. Durch die asymmetrische Fußstellung stellt die Übung eine Hybridform zwischen beidbeinigem und einbeinigem Kreuzheben dar. Dies fördert sowohl die Rumpfstabilität als auch das Gleichgewicht und verbessert muskuläre Dysbalancen. Die Kurzhanteln ermöglichen eine natürliche Bewegungsfreiheit und verringern die Belastung der Wirbelsäule im Vergleich zur Langhantel. Diese Übung ist ideal für Sportler, Fitnessbegeisterte sowie im Rehabilitationskontext einsetzbar. Sie eignet sich sowohl zur funktionellen Kraftentwicklung als auch zur Korrektur einseitiger Beinschwächen und kann in Hypertrophie-, Leistungs- oder Präventionsprogramme integriert werden. Das kontrollierte Tempo in Verbindung mit dem Hüftbeugemuster unterstützt Kraftaufbau und Beweglichkeit auf gelenkschonende Weise. Egal ob zur Haltungsverbesserung oder Leistungssteigerung – diese Übung bietet biomechanisch effiziente Vorteile für Alltag und Sport."
  +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 {#8716
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8744
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8769
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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"
]

[
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]

App\Twig\Components\Media\Icon {#8792
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8815
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8838
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8861
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8884
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#8915
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1753696811
    "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 in jeder Hand eine Kurzhantel, die Arme hängen seitlich herab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Positionieren Sie einen Fuß leicht hinter dem anderen, wobei die Ferse des hinteren Fußes angehoben ist und etwa 80 % des Gewichts auf dem vorderen Fuß liegen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und die Rumpfmuskulatur angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie sich in der Hüfte nach vorne, während Sie die Kurzhanteln entlang des vorderen Beins absenken. Das vordere Knie bleibt leicht gebeugt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie den Oberkörper, bis er nahezu parallel zum Boden ist oder Sie eine starke Dehnung in den hinteren Oberschenkeln spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie in die Ausgangsposition zurück, indem Sie über die Ferse des vorderen Fußes nach oben drücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Kurzhanteln während der gesamten Bewegung nah an den Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Rundrücken – die Wirbelsäule bleibt neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fokussieren Sie sich auf die Hüftbeugung, nicht auf ein Abknicken in den Knien."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie die Schultern zurück und halten Sie die Brust offen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie die Kurzhanteln in der exzentrischen Phase absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie in der konzentrischen Phase wieder in die Ausgangsposition zurückkehren."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8964
  +title: null
  +data: [
    "time" => 1753696811
    "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 in jeder Hand eine Kurzhantel, die Arme hängen seitlich herab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Positionieren Sie einen Fuß leicht hinter dem anderen, wobei die Ferse des hinteren Fußes angehoben ist und etwa 80 % des Gewichts auf dem vorderen Fuß liegen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und die Rumpfmuskulatur angespannt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie sich in der Hüfte nach vorne, während Sie die Kurzhanteln entlang des vorderen Beins absenken. Das vordere Knie bleibt leicht gebeugt."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie den Oberkörper, bis er nahezu parallel zum Boden ist oder Sie eine starke Dehnung in den hinteren Oberschenkeln spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kehren Sie in die Ausgangsposition zurück, indem Sie über die Ferse des vorderen Fußes nach oben drücken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Kurzhanteln während der gesamten Bewegung nah an den Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie ein Rundrücken – die Wirbelsäule bleibt neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fokussieren Sie sich auf die Hüftbeugung, nicht auf ein Abknicken in den Knien."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie die Schultern zurück und halten Sie die Brust offen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie die Kurzhanteln in der exzentrischen Phase absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, wenn Sie in der konzentrischen Phase wieder in die Ausgangsposition zurückkehren."
              "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" => 1753696811
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zerrung oder Riss der hinteren Oberschenkelmuskulatur"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hüftimpingement oder Labrumriss"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder vestibuläre Erkrankungen"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9025
  +title: null
  +data: [
    "time" => 1753696811
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Schmerzen im unteren Rücken oder Bandscheibenvorfall"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zerrung oder Riss der hinteren Oberschenkelmuskulatur"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Hüftimpingement oder Labrumriss"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Gleichgewichtsstörungen oder vestibuläre Erkrankungen"
              "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 {#9012
  +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 {#6203
    -news: Doctrine\ORM\PersistentCollection {#6220 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6218 …}
    #id: 4725
    #createdAt: DateTimeImmutable @1753287539 {#6208
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6233
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6170 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#9069
  +faq: App\Entity\Faq {#6203
    -news: Doctrine\ORM\PersistentCollection {#6220 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6218 …}
    #id: 4725
    #createdAt: DateTimeImmutable @1753287539 {#6208
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6233
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6170 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiert das Kurzhantel-Kreuzheben im versetzten Stand?"
  "answer" => "Diese Übung beansprucht vor allem Gesäß- und hintere Oberschenkelmuskulatur und aktiviert zusätzlich den unteren Rücken, die Oberschenkelvorderseite und die Rumpfmuskulatur zur Stabilisierung."
]

App\Twig\Components\Ui\RawFaqComponent {#9097
  +question: "Welche Muskeln trainiert das Kurzhantel-Kreuzheben im versetzten Stand?"
  +answer: "Diese Übung beansprucht vor allem Gesäß- und hintere Oberschenkelmuskulatur und aktiviert zusätzlich den unteren Rücken, die Oberschenkelvorderseite und die Rumpfmuskulatur zur Stabilisierung."
}

[
  "faq" => App\Entity\Faq {#6172
    -news: Doctrine\ORM\PersistentCollection {#6173 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6175 …}
    #id: 4726
    #createdAt: DateTimeImmutable @1753287539 {#6168
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6171
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6177 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9128
  +faq: App\Entity\Faq {#6172
    -news: Doctrine\ORM\PersistentCollection {#6173 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6175 …}
    #id: 4726
    #createdAt: DateTimeImmutable @1753287539 {#6168
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6171
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6177 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das Kurzhantel-Kreuzheben im versetzten Stand für Anfänger geeignet?"
  "answer" => "Ja, die Übung eignet sich gut für Einsteiger mit grundlegender Hüftbeuge-Kontrolle, da der versetzte Stand mehr Stabilität bietet als einbeinige Varianten."
]

App\Twig\Components\Ui\RawFaqComponent {#9173
  +question: "Ist das Kurzhantel-Kreuzheben im versetzten Stand für Anfänger geeignet?"
  +answer: "Ja, die Übung eignet sich gut für Einsteiger mit grundlegender Hüftbeuge-Kontrolle, da der versetzte Stand mehr Stabilität bietet als einbeinige Varianten."
}

[
  "faq" => App\Entity\Faq {#6181
    -news: Doctrine\ORM\PersistentCollection {#6182 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6184 …}
    #id: 4727
    #createdAt: DateTimeImmutable @1753287539 {#6179
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6180
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6186 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9176
  +faq: App\Entity\Faq {#6181
    -news: Doctrine\ORM\PersistentCollection {#6182 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6184 …}
    #id: 4727
    #createdAt: DateTimeImmutable @1753287539 {#6179
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6180
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6186 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Worin unterscheidet sich das versetzte Kreuzheben vom rumänischen Kreuzheben?"
  "answer" => "Beim versetzten Kreuzheben liegt der Fokus auf einem Bein, was einseitige Kraft und Stabilität fördert, während das rumänische Kreuzheben beide Beine gleichmäßig belastet."
]

App\Twig\Components\Ui\RawFaqComponent {#9220
  +question: "Worin unterscheidet sich das versetzte Kreuzheben vom rumänischen Kreuzheben?"
  +answer: "Beim versetzten Kreuzheben liegt der Fokus auf einem Bein, was einseitige Kraft und Stabilität fördert, während das rumänische Kreuzheben beide Beine gleichmäßig belastet."
}

[
  "faq" => App\Entity\Faq {#6190
    -news: Doctrine\ORM\PersistentCollection {#6191 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6193 …}
    #id: 4728
    #createdAt: DateTimeImmutable @1753287539 {#6188
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6189
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6195 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9223
  +faq: App\Entity\Faq {#6190
    -news: Doctrine\ORM\PersistentCollection {#6191 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6193 …}
    #id: 4728
    #createdAt: DateTimeImmutable @1753287539 {#6188
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6189
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6195 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft mir das versetzte Kreuzheben dabei, Muskelungleichgewichte zu korrigieren?"
  "answer" => "Ja, diese Variante ist besonders effektiv, um Kraftunterschiede zwischen den Beinen auszugleichen und gezielt zu trainieren."
]

App\Twig\Components\Ui\RawFaqComponent {#9267
  +question: "Hilft mir das versetzte Kreuzheben dabei, Muskelungleichgewichte zu korrigieren?"
  +answer: "Ja, diese Variante ist besonders effektiv, um Kraftunterschiede zwischen den Beinen auszugleichen und gezielt zu trainieren."
}

[
  "faq" => App\Entity\Faq {#6243
    -news: Doctrine\ORM\PersistentCollection {#6244 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6246 …}
    #id: 4729
    #createdAt: DateTimeImmutable @1753287539 {#6241
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6242
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6248 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9270
  +faq: App\Entity\Faq {#6243
    -news: Doctrine\ORM\PersistentCollection {#6244 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6246 …}
    #id: 4729
    #createdAt: DateTimeImmutable @1753287539 {#6241
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753287539 {#6242
      date: 2025-07-23 18:18:59.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6248 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Mit welchem Gewicht sollte ich beim versetzten Kreuzheben starten?"
  "answer" => "Beginnen Sie mit leichtem bis mittlerem Gewicht, um Technik und Gleichgewicht zu verbessern. Steigern Sie das Gewicht allmählich mit zunehmender Kontrolle und Kraft."
]

App\Twig\Components\Ui\RawFaqComponent {#9314
  +question: "Mit welchem Gewicht sollte ich beim versetzten Kreuzheben starten?"
  +answer: "Beginnen Sie mit leichtem bis mittlerem Gewicht, um Technik und Gleichgewicht zu verbessern. Steigern Sie das Gewicht allmählich mit zunehmender Kontrolle und Kraft."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
    7
  ]
  "secondaryMuscles" => [
    2
    5
    6
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9242
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9325 …}
  +primaryMuscles: [
    3
    7
  ]
  +secondaryMuscles: [
    2
    5
    6
    33
    37
  ]
  +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 {#9323 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9324 …}
}

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

App\Twig\Components\Ui\Badge {#10758
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10810
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10834
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10858
  +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 {#10882
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Mittlerer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10906
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Großer Gesäßmuskel"
  "url" => "/de/ubungen/muskel/37-grosser-gesassmuskel"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10930
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10668
  +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 {#10963
  +difficulty: "intermediate"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10994
  +name: "Komplex"
  +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 {#11034
  +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 {#11058
  +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 {#11082
  +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 {#11106
  +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 {#11130
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11154
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11178
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11202
  +name: "Gleichgewicht und stabilität"
  +url: "/de/ubungen/kategorie/78-gleichgewicht-und-stabilitat"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10944
  +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 {#8951
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#6056
  +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 {#7955
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71068d97?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 {#10064
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d71068d97?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 {#11216
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kurzhantel-Kreuzheben im versetzten Stand"
  "description" => "Das Kurzhantel-Kreuzheben im versetzten Stand ist eine einseitige Kraftübung, die gezielt die hintere Muskelkette stärkt – mit Fokus auf Gesäß- und hintere Oberschenkelmuskulatur. Durch die asymmetrische Fußstellung stellt die Übung eine Hybridform zwischen beidbeinigem und einbeinigem Kreuzheben dar. Dies fördert sowohl die Rumpfstabilität als auch das Gleichgewicht und verbessert muskuläre Dysbalancen. Die Kurzhanteln ermöglichen eine natürliche Bewegungsfreiheit und verringern die Belastung der Wirbelsäule im Vergleich zur Langhantel. Diese Übung ist ideal für Sportler, Fitnessbegeisterte sowie im Rehabilitationskontext einsetzbar. Sie eignet sich sowohl zur funktionellen Kraftentwicklung als auch zur Korrektur einseitiger Beinschwächen und kann in Hypertrophie-, Leistungs- oder Präventionsprogramme integriert werden. Das kontrollierte Tempo in Verbindung mit dem Hüftbeugemuster unterstützt Kraftaufbau und Beweglichkeit auf gelenkschonende Weise. Egal ob zur Haltungsverbesserung oder Leistungssteigerung – diese Übung bietet biomechanisch effiziente Vorteile für Alltag und Sport."
]

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

App\Twig\Components\App\PageSharer {#11289
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d71068d97-kurzhantel-kreuzheben-im-versetzten-stand"
  +title: "Kurzhantel-Kreuzheben im versetzten Stand"
  +description: "Das Kurzhantel-Kreuzheben im versetzten Stand ist eine einseitige Kraftübung, die gezielt die hintere Muskelkette stärkt – mit Fokus auf Gesäß- und hintere Oberschenkelmuskulatur. Durch die asymmetrische Fußstellung stellt die Übung eine Hybridform zwischen beidbeinigem und einbeinigem Kreuzheben dar. Dies fördert sowohl die Rumpfstabilität als auch das Gleichgewicht und verbessert muskuläre Dysbalancen. Die Kurzhanteln ermöglichen eine natürliche Bewegungsfreiheit und verringern die Belastung der Wirbelsäule im Vergleich zur Langhantel. Diese Übung ist ideal für Sportler, Fitnessbegeisterte sowie im Rehabilitationskontext einsetzbar. Sie eignet sich sowohl zur funktionellen Kraftentwicklung als auch zur Korrektur einseitiger Beinschwächen und kann in Hypertrophie-, Leistungs- oder Präventionsprogramme integriert werden. Das kontrollierte Tempo in Verbindung mit dem Hüftbeugemuster unterstützt Kraftaufbau und Beweglichkeit auf gelenkschonende Weise. Egal ob zur Haltungsverbesserung oder Leistungssteigerung – diese Übung bietet biomechanisch effiziente Vorteile für Alltag und Sport."
  +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 {#11297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11389
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11435
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11458
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11505
  +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 {#11560
  +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 {#11552
  -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 {#11594
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11626
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11649
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +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 {#11672
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6893 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}