Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6788
  -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 {#6835
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#6846
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6897
  -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 {#6912
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#6962
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#6990
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7006
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7030
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7078
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7126
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7174
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7541
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7496
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7626
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7627 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7625 …}
}

[
  "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 {#7778
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7813
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7843
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#7894
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8004
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8038
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8078
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8126
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8150
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8174
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8198
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8222
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8270
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8315
  +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 {#8305
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7946
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4511
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Kreuzheben"
        "url" => "/de/ubungen/gruppe/26-kreuzheben"
      ]
      [
        "label" => "Kettlebell-Kreuzheben"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8398
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Kreuzheben"
      "url" => "/de/ubungen/gruppe/26-kreuzheben"
    ]
    [
      "label" => "Kettlebell-Kreuzheben"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4511
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Kreuzheben"
        "url" => "/de/ubungen/gruppe/26-kreuzheben"
      ]
      [
        "label" => "Kettlebell-Kreuzheben"
        "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 {#8428
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8450
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8473
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8516
  +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 {#4442
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4444 …}
    #credits: Doctrine\ORM\PersistentCollection {#4446 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=D_vc0TsOmdk"
    #id: 964
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4493 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4480
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4432
      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: "D_vc0TsOmdk"
  }
  "title" => "Kettlebell-Kreuzheben"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8603
  +media: App\Entity\Media\MediaVideo {#4442
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4444 …}
    #credits: Doctrine\ORM\PersistentCollection {#4446 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=D_vc0TsOmdk"
    #id: 964
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4493 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450640 {#4480
      date: 2024-11-12 23:30:40.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450640 {#4432
      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: "D_vc0TsOmdk"
  }
  +title: "Kettlebell-Kreuzheben"
  +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 {#8619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#8652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8676
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d710dbc5d-kettlebell-kreuzheben"
  +title: "Kettlebell-Kreuzheben - Übung - FitMetrics"
  +description: "Das Kettlebell-Kreuzheben ist eine grundlegende Kraftübung, die speziell auf die hintere Muskelkette abzielt – insbesondere auf Gesäßmuskulatur und Beinbeuger. Es eignet sich hervorragend für Einsteiger, die eine sichere Hüftbeugung erlernen möchten, und dient oft als Einstieg in komplexere Varianten mit der Langhantel. Durch den Einsatz der Kettlebell bleibt der Körperschwerpunkt nah am Körper, was die Technik erleichtert und das Verletzungsrisiko verringert. Neben der Kraftentwicklung verbessert diese Übung auch die Haltung, Rumpfstabilität und Beweglichkeit im unteren Körperbereich. Sie ist äußerst funktionell und lässt sich flexibel in Trainingsprogramme für allgemeine Fitness oder sportliche Leistung integrieren. Das Kettlebell-Kreuzheben kann nahezu überall ausgeführt werden und eignet sich für alle Trainingslevel – besonders für jene, die eine stabile und sichere Bewegungsgrundlage aufbauen möchten."
  +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 {#8706
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
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}

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App\Twig\Components\Media\Icon {#8734
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
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[
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App\Twig\Components\Media\Icon {#8759
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "twitter"
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}

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App\Twig\Components\Media\Icon {#8782
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8805
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8828
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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"
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[
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]

App\Twig\Components\Media\Icon {#8851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "whatsapp"
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}

[
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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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[
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]

App\Twig\Components\Media\Icon {#8874
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "email"
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  +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 {#8905
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie sich in der Hüfte nach vorne und beugen Sie leicht die Knie, um den Griff mit beiden Händen zu fassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und die Brust aufrecht, während Sie die Kettlebell durch Strecken von Hüften und Knien anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Richten Sie sich vollständig auf, indem Sie die Hüften durchstrecken, ohne sich nach hinten zu lehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Kettlebell kontrolliert ab, indem Sie die Hüfte erneut beugen."
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
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              "items" => []
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            ]
            [
              "content" => "Drücken Sie sich über die Fersen ab, nicht über die Zehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Körpermitte an, bevor Sie anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, den Rücken zu runden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schieben Sie die Hüfte nach vorne, um die Bewegung abzuschließen – nicht den Rücken benutzen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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        "type" => "header"
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      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie ein, wenn Sie in die Ausgangsposition gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem kurz an, um Körperspannung aufzubauen, bevor Sie heben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, während Sie sich mit der Kettlebell aufrichten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, bevor Sie in die nächste Wiederholung gehen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8954
  +title: null
  +data: [
    "time" => 1753695980
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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        "type" => "list"
        "data" => [
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              "content" => "Stellen Sie sich hüftbreit hin und positionieren Sie die Kettlebell zwischen den Füßen."
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            ]
            [
              "content" => "Beugen Sie sich in der Hüfte nach vorne und beugen Sie leicht die Knie, um den Griff mit beiden Händen zu fassen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Rücken gerade und die Brust aufrecht, während Sie die Kettlebell durch Strecken von Hüften und Knien anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Richten Sie sich vollständig auf, indem Sie die Hüften durchstrecken, ohne sich nach hinten zu lehnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Kettlebell kontrolliert ab, indem Sie die Hüfte erneut beugen."
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            ]
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          "style" => "unordered"
          "items" => [
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              "content" => "Halten Sie die Wirbelsäule während der gesamten Bewegung neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie sich über die Fersen ab, nicht über die Zehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie die Körpermitte an, bevor Sie anheben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vermeiden Sie es, den Rücken zu runden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schieben Sie die Hüfte nach vorne, um die Bewegung abzuschließen – nicht den Rücken benutzen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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      [
        "type" => "header"
        "data" => [
          "level" => 2
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        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Atmen Sie ein, wenn Sie in die Ausgangsposition gehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem kurz an, um Körperspannung aufzubauen, bevor Sie heben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, während Sie sich mit der Kettlebell aufrichten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, bevor Sie in die nächste Wiederholung gehen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
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    "time" => 1753695980
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    "blocks" => [
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        "type" => "list"
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          "items" => [
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Kniearthrose"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#9015
  +title: null
  +data: [
    "time" => 1753695980
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starke Kniearthrose"
              "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 {#9002
  +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 {#6148
    -news: Doctrine\ORM\PersistentCollection {#6165 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6163 …}
    #id: 4906
    #createdAt: DateTimeImmutable @1753628101 {#6153
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1753628101 {#6178
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#9059
  +faq: App\Entity\Faq {#6148
    -news: Doctrine\ORM\PersistentCollection {#6165 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6163 …}
    #id: 4906
    #createdAt: DateTimeImmutable @1753628101 {#6153
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6178
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
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    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6115 …}
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[
  "question" => "Welche Muskeln trainiert das Kettlebell-Kreuzheben?"
  "answer" => "Das Kettlebell-Kreuzheben beansprucht hauptsächlich Gesäßmuskeln und Beinbeuger, aktiviert aber auch den unteren Rücken, die Körpermitte, die Oberschenkel und die Unterarme zur Stabilisation und Kontrolle."
]

App\Twig\Components\Ui\RawFaqComponent {#9087
  +question: "Welche Muskeln trainiert das Kettlebell-Kreuzheben?"
  +answer: "Das Kettlebell-Kreuzheben beansprucht hauptsächlich Gesäßmuskeln und Beinbeuger, aktiviert aber auch den unteren Rücken, die Körpermitte, die Oberschenkel und die Unterarme zur Stabilisation und Kontrolle."
}

[
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    -news: Doctrine\ORM\PersistentCollection {#6118 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6120 …}
    #id: 4907
    #createdAt: DateTimeImmutable @1753628101 {#6113
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6116
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6122 …}
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    #defaultLocale: "en"
    -published: true
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  }
]

App\Twig\Components\Ui\FaqComponent {#9118
  +faq: App\Entity\Faq {#6117
    -news: Doctrine\ORM\PersistentCollection {#6118 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6120 …}
    #id: 4907
    #createdAt: DateTimeImmutable @1753628101 {#6113
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6116
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6122 …}
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    #currentLocale: "de"
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    -published: true
    #publishedAt: null
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}

[
  "question" => "Ist das Kettlebell-Kreuzheben für Anfänger geeignet?"
  "answer" => "Ja, es ist ideal für Anfänger, um die Hüftbeugung sicher zu erlernen und eine solide Grundlage für die Kraftentwicklung im Unterkörper zu schaffen."
]

App\Twig\Components\Ui\RawFaqComponent {#9163
  +question: "Ist das Kettlebell-Kreuzheben für Anfänger geeignet?"
  +answer: "Ja, es ist ideal für Anfänger, um die Hüftbeugung sicher zu erlernen und eine solide Grundlage für die Kraftentwicklung im Unterkörper zu schaffen."
}

[
  "faq" => App\Entity\Faq {#6126
    -news: Doctrine\ORM\PersistentCollection {#6127 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6129 …}
    #id: 4908
    #createdAt: DateTimeImmutable @1753628101 {#6124
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6125
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#9166
  +faq: App\Entity\Faq {#6126
    -news: Doctrine\ORM\PersistentCollection {#6127 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6129 …}
    #id: 4908
    #createdAt: DateTimeImmutable @1753628101 {#6124
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    }
    #updatedAt: DateTimeImmutable @1753628101 {#6125
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6131 …}
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}

[
  "question" => "Worin unterscheidet sich das Kettlebell-Kreuzheben vom Langhantel-Kreuzheben?"
  "answer" => "Die Kettlebell-Variante hat einen zentraleren Lastschwerpunkt, was eine bessere Haltung ermöglicht und den unteren Rücken entlastet – ideal für Einsteiger oder die Rehabilitation."
]

App\Twig\Components\Ui\RawFaqComponent {#9210
  +question: "Worin unterscheidet sich das Kettlebell-Kreuzheben vom Langhantel-Kreuzheben?"
  +answer: "Die Kettlebell-Variante hat einen zentraleren Lastschwerpunkt, was eine bessere Haltung ermöglicht und den unteren Rücken entlastet – ideal für Einsteiger oder die Rehabilitation."
}

[
  "faq" => App\Entity\Faq {#6135
    -news: Doctrine\ORM\PersistentCollection {#6136 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6138 …}
    #id: 4909
    #createdAt: DateTimeImmutable @1753628101 {#6133
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6134
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6140 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9213
  +faq: App\Entity\Faq {#6135
    -news: Doctrine\ORM\PersistentCollection {#6136 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6138 …}
    #id: 4909
    #createdAt: DateTimeImmutable @1753628101 {#6133
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6134
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6140 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich Kettlebell-Kreuzheben täglich ausführen?"
  "answer" => "Theoretisch ja, aber es ist ratsam, zwischen den Einheiten Erholungsphasen einzuplanen. Zwei bis drei Einheiten pro Woche sind bei intensiver Ausführung sinnvoll."
]

App\Twig\Components\Ui\RawFaqComponent {#9257
  +question: "Kann ich Kettlebell-Kreuzheben täglich ausführen?"
  +answer: "Theoretisch ja, aber es ist ratsam, zwischen den Einheiten Erholungsphasen einzuplanen. Zwei bis drei Einheiten pro Woche sind bei intensiver Ausführung sinnvoll."
}

[
  "faq" => App\Entity\Faq {#6188
    -news: Doctrine\ORM\PersistentCollection {#6189 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6191 …}
    #id: 4910
    #createdAt: DateTimeImmutable @1753628101 {#6186
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6187
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6193 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9260
  +faq: App\Entity\Faq {#6188
    -news: Doctrine\ORM\PersistentCollection {#6189 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6191 …}
    #id: 4910
    #createdAt: DateTimeImmutable @1753628101 {#6186
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1753628101 {#6187
      date: 2025-07-27 16:55:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6193 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Hilft das Kettlebell-Kreuzheben beim Fettabbau?"
  "answer" => "Ja, als Ganzkörperübung mit großer Muskelaktivierung unterstützt es den Kalorienverbrauch und Muskelaufbau – beides wichtige Faktoren für die Fettverbrennung bei passender Ernährung."
]

App\Twig\Components\Ui\RawFaqComponent {#9304
  +question: "Hilft das Kettlebell-Kreuzheben beim Fettabbau?"
  +answer: "Ja, als Ganzkörperübung mit großer Muskelaktivierung unterstützt es den Kalorienverbrauch und Muskelaufbau – beides wichtige Faktoren für die Fettverbrennung bei passender Ernährung."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
    7
  ]
  "secondaryMuscles" => [
    2
    5
    13
    14
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9232
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9315 …}
  +primaryMuscles: [
    3
    7
  ]
  +secondaryMuscles: [
    2
    5
    13
    14
  ]
  +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 {#9313 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9314 …}
}

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

App\Twig\Components\Ui\Badge {#8036
  +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 {#10480
  +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 {#10680
  +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 {#10704
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Trapezmuskeln"
  "url" => "/de/ubungen/muskel/13-trapezmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#10728
  +name: "Trapezmuskeln"
  +url: "/de/ubungen/muskel/13-trapezmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10752
  +name: "Unterarmmuskeln"
  +url: "/de/ubungen/muskel/14-unterarmmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10612
  +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" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#10785
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10816
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Kettlebells"
  "url" => "/de/ubungen/ausstattung/2-kettlebells"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10856
  +name: "Kettlebells"
  +url: "/de/ubungen/ausstattung/2-kettlebells"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10880
  +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 {#10904
  +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 {#10928
  +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 {#10952
  +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 {#10976
  +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 {#11000
  +name: "Funktionelles training"
  +url: "/de/ubungen/kategorie/77-funktionelles-training"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10766
  +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 {#8941
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11052
  +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 {#11092
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d710dbc5d?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 {#11128
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d710dbc5d?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 {#11166
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kettlebell-Kreuzheben"
  "description" => "Das Kettlebell-Kreuzheben ist eine grundlegende Kraftübung, die speziell auf die hintere Muskelkette abzielt – insbesondere auf Gesäßmuskulatur und Beinbeuger. Es eignet sich hervorragend für Einsteiger, die eine sichere Hüftbeugung erlernen möchten, und dient oft als Einstieg in komplexere Varianten mit der Langhantel. Durch den Einsatz der Kettlebell bleibt der Körperschwerpunkt nah am Körper, was die Technik erleichtert und das Verletzungsrisiko verringert. Neben der Kraftentwicklung verbessert diese Übung auch die Haltung, Rumpfstabilität und Beweglichkeit im unteren Körperbereich. Sie ist äußerst funktionell und lässt sich flexibel in Trainingsprogramme für allgemeine Fitness oder sportliche Leistung integrieren. Das Kettlebell-Kreuzheben kann nahezu überall ausgeführt werden und eignet sich für alle Trainingslevel – besonders für jene, die eine stabile und sichere Bewegungsgrundlage aufbauen möchten."
]

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

App\Twig\Components\App\PageSharer {#11239
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d710dbc5d-kettlebell-kreuzheben"
  +title: "Kettlebell-Kreuzheben"
  +description: "Das Kettlebell-Kreuzheben ist eine grundlegende Kraftübung, die speziell auf die hintere Muskelkette abzielt – insbesondere auf Gesäßmuskulatur und Beinbeuger. Es eignet sich hervorragend für Einsteiger, die eine sichere Hüftbeugung erlernen möchten, und dient oft als Einstieg in komplexere Varianten mit der Langhantel. Durch den Einsatz der Kettlebell bleibt der Körperschwerpunkt nah am Körper, was die Technik erleichtert und das Verletzungsrisiko verringert. Neben der Kraftentwicklung verbessert diese Übung auch die Haltung, Rumpfstabilität und Beweglichkeit im unteren Körperbereich. Sie ist äußerst funktionell und lässt sich flexibel in Trainingsprogramme für allgemeine Fitness oder sportliche Leistung integrieren. Das Kettlebell-Kreuzheben kann nahezu überall ausgeführt werden und eignet sich für alle Trainingslevel – besonders für jene, die eine stabile und sichere Bewegungsgrundlage aufbauen möchten."
  +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 {#11247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11339
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11362
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11385
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11408
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11455
  +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 {#11510
  +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 {#11502
  -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 {#11544
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11576
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11599
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11622
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +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 {#11645
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6838 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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