Symfony Profiler

App\Twig\Components\Menu\MainMenu {#8228
  -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 {#8275
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8337
  -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 {#8352
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8402
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8446
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8470
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8494
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8518
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8542
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8566
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8590
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8614
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#8971
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#8958
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#9049
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#9050 …}
  -formFactory: Symfony\Component\Form\FormFactory {#9048 …}
}

[
  "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 {#9201
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9236
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9298
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9317
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9427
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9477
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9501
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9525
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9549
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9573
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9621
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9645
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9669
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9693
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#9738
  +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 {#9728
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#9369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4608
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Unterarmstütz"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#9821
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Planke"
      "url" => "/de/ubungen/gruppe/45-planke"
    ]
    [
      "label" => "Unterarmstütz"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4608
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Planke"
        "url" => "/de/ubungen/gruppe/45-planke"
      ]
      [
        "label" => "Unterarmstütz"
        "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 {#9851
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9873
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#9896
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#9939
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4539
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4502 …}
    #file: Vich\UploaderBundle\Entity\File {#4541 …}
    #credits: Doctrine\ORM\PersistentCollection {#4543 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 167
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4592 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1696719699 {#4577
      date: 2023-10-08 01:01:39.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1777170355 {#4610
      date: 2026-04-26 04:25:55.802789 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4546 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-1f7iZobFyM"
  }
  "title" => "Unterarmstütz"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#10011
  +media: App\Entity\Media\MediaVideo {#4539
    #uploadedFile: Symfony\Component\HttpFoundation\File\File {#4502 …}
    #file: Vich\UploaderBundle\Entity\File {#4541 …}
    #credits: Doctrine\ORM\PersistentCollection {#4543 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 167
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4592 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1696719699 {#4577
      date: 2023-10-08 01:01:39.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1777170355 {#4610
      date: 2026-04-26 04:25:55.802789 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: App\Entity\User {#4546 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "-1f7iZobFyM"
  }
  +title: "Unterarmstütz"
  +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 {#10036
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#10069
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#10093
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6522abac9833d-unterarmstutz"
  +title: "Unterarmstütz - Übung - FitMetrics"
  +description: "Der Unterarmstütz ist eine grundlegende isometrische Übung zur Rumpfstabilisierung, bei der ohne Bewegung gearbeitet wird. Durch das Halten einer geraden Körperlinie auf Unterarmen und Zehen verbessert diese Übung die Haltungsstabilität, fördert die muskuläre Ausdauer und bildet eine solide Basis für dynamischere Bewegungen. Der Unterarmstütz ist aufgrund seiner gelenkschonenden Ausführung und der einfachen Anpassbarkeit für alle Leistungsniveaus fester Bestandteil in Trainingsplänen, Yoga, Pilates und Rehabilitationsprogrammen. Regelmäßiges Training stärkt die tiefliegende Bauchmuskulatur, verringert das Risiko für Rückenbeschwerden und steigert die sportliche Leistungsfähigkeit durch eine effektivere Rumpfansteuerung. Als zeitbasierte Halteübung fordert er gleichzeitig mehrere Muskelgruppen und verbessert das Körperbewusstsein. Ob für Anfänger zur Stabilitätsförderung oder für Athleten zur Rumpfkräftigung – der Unterarmstütz ist ein vielseitiges und wirkungsvolles Element jeder Trainingsroutine."
  +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 {#10123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#10151
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "reddit"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#10176
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#10199
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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"
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]

[
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]

App\Twig\Components\Media\Icon {#10222
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#10245
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#10268
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

[
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]

App\Twig\Components\Media\Icon {#10291
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#10322
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
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    "blocks" => [
      [
        "id" => "C3wNkIf5Wz"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
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        "type" => "list"
        "data" => [
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          "meta" => [
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          "items" => [
            [
              "content" => "Legen Sie sich mit dem Gesicht nach unten auf die Matte."
              "meta" => []
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            [
              "content" => "Platzieren Sie die Unterarme auf dem Boden, die Ellbogen unter den Schultern."
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              "items" => []
            ]
            [
              "content" => "Heben Sie den Körper an, sodass Sie auf Unterarmen und Zehen balancieren."
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            ]
            [
              "content" => "Halten Sie den Körper in einer geraden Linie von Kopf bis Fuß."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Verbleiben Sie in dieser Position, ohne das Becken durchhängen zu lassen oder den Rücken zu wölben."
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              "items" => []
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      [
        "id" => "f9o5N2_AEk"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Spannen Sie während der gesamten Übung die Körpermitte an."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Aktivieren Sie Gesäß- und Beinmuskulatur für zusätzliche Stabilität."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeiden Sie es, die Hüfte absinken zu lassen oder zu hoch anzuheben."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Blicken Sie nach unten, um die Halswirbelsäule neutral zu halten."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "v1El6QVl3L"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "yV-SA4KUJu"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie ruhig und gleichmäßig durch die Nase."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeiden Sie es, den Atem anzuhalten."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, um die Rumpfspannung zu unterstützen."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10371
  +title: null
  +data: [
    "time" => 1751213500693
    "blocks" => [
      [
        "id" => "C3wNkIf5Wz"
        "type" => "header"
        "data" => [
          "text" => "Anweisungen"
          "level" => 2
        ]
      ]
      [
        "id" => "WTHrSZv8Mx"
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "meta" => [
            "counterType" => "numeric"
          ]
          "items" => [
            [
              "content" => "Legen Sie sich mit dem Gesicht nach unten auf die Matte."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Platzieren Sie die Unterarme auf dem Boden, die Ellbogen unter den Schultern."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Heben Sie den Körper an, sodass Sie auf Unterarmen und Zehen balancieren."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Halten Sie den Körper in einer geraden Linie von Kopf bis Fuß."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Verbleiben Sie in dieser Position, ohne das Becken durchhängen zu lassen oder den Rücken zu wölben."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "f9o5N2_AEk"
        "type" => "header"
        "data" => [
          "text" => "Technische Tipps"
          "level" => 2
        ]
      ]
      [
        "id" => "f-fo7foRhL"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Spannen Sie während der gesamten Übung die Körpermitte an."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Aktivieren Sie Gesäß- und Beinmuskulatur für zusätzliche Stabilität."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeiden Sie es, die Hüfte absinken zu lassen oder zu hoch anzuheben."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Blicken Sie nach unten, um die Halswirbelsäule neutral zu halten."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
      [
        "id" => "v1El6QVl3L"
        "type" => "header"
        "data" => [
          "text" => "Atemtipps"
          "level" => 2
        ]
      ]
      [
        "id" => "yV-SA4KUJu"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Atmen Sie ruhig und gleichmäßig durch die Nase."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Vermeiden Sie es, den Atem anzuhalten."
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Atmen Sie langsam aus, um die Rumpfspannung zu unterstützen."
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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" => 1751213500693
    "blocks" => [
      [
        "id" => "Bcq92MjN9x"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Schmerzen oder Verletzungen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Schulterinstabilität oder Impingement"
              "meta" => []
              "items" => []
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            [
              "content" => "Beschwerden in Handgelenken oder Ellbogen"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#10432
  +title: null
  +data: [
    "time" => 1751213500693
    "blocks" => [
      [
        "id" => "Bcq92MjN9x"
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "meta" => []
          "items" => [
            [
              "content" => "Schmerzen oder Verletzungen im unteren Rücken"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Schulterinstabilität oder Impingement"
              "meta" => []
              "items" => []
            ]
            [
              "content" => "Beschwerden in Handgelenken oder Ellbogen"
              "meta" => []
              "items" => []
            ]
          ]
        ]
      ]
    ]
    "version" => "2.31.0-rc.7"
  ]
  +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 {#10419
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#7596
    -news: Doctrine\ORM\PersistentCollection {#7613 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7611 …}
    #id: 1484
    #createdAt: DateTimeImmutable @1748370226 {#7601
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7626
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7563 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10476
  +faq: App\Entity\Faq {#7596
    -news: Doctrine\ORM\PersistentCollection {#7613 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7611 …}
    #id: 1484
    #createdAt: DateTimeImmutable @1748370226 {#7601
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7626
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7563 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie lange sollte ich den Unterarmstütz als Anfänger halten?"
  "answer" => "Als Anfänger sollten Sie den Unterarmstütz zunächst 20 bis 30 Sekunden mit korrekter Technik halten und die Dauer schrittweise steigern, wenn die Rumpfkraft zunimmt."
]

App\Twig\Components\Ui\RawFaqComponent {#10504
  +question: "Wie lange sollte ich den Unterarmstütz als Anfänger halten?"
  +answer: "Als Anfänger sollten Sie den Unterarmstütz zunächst 20 bis 30 Sekunden mit korrekter Technik halten und die Dauer schrittweise steigern, wenn die Rumpfkraft zunimmt."
}

[
  "faq" => App\Entity\Faq {#7565
    -news: Doctrine\ORM\PersistentCollection {#7566 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7568 …}
    #id: 1485
    #createdAt: DateTimeImmutable @1748370226 {#7561
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7564
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7570 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10535
  +faq: App\Entity\Faq {#7565
    -news: Doctrine\ORM\PersistentCollection {#7566 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7568 …}
    #id: 1485
    #createdAt: DateTimeImmutable @1748370226 {#7561
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7564
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7570 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Welche Muskeln trainiere ich mit dem Unterarmstütz?"
  "answer" => "Der Unterarmstütz trainiert hauptsächlich die Bauchmuskulatur, beansprucht aber auch die seitliche Rumpfmuskulatur, den unteren Rücken, das Gesäß, die Oberschenkel, Schultern und den oberen Rücken."
]

App\Twig\Components\Ui\RawFaqComponent {#10580
  +question: "Welche Muskeln trainiere ich mit dem Unterarmstütz?"
  +answer: "Der Unterarmstütz trainiert hauptsächlich die Bauchmuskulatur, beansprucht aber auch die seitliche Rumpfmuskulatur, den unteren Rücken, das Gesäß, die Oberschenkel, Schultern und den oberen Rücken."
}

[
  "faq" => App\Entity\Faq {#7574
    -news: Doctrine\ORM\PersistentCollection {#7575 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7577 …}
    #id: 1486
    #createdAt: DateTimeImmutable @1748370226 {#7572
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7573
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7579 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10583
  +faq: App\Entity\Faq {#7574
    -news: Doctrine\ORM\PersistentCollection {#7575 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7577 …}
    #id: 1486
    #createdAt: DateTimeImmutable @1748370226 {#7572
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7573
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7579 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Sollte ich den Unterarmstütz täglich machen?"
  "answer" => "Ein täglicher Unterarmstütz kann die Rumpfstabilität und Ausdauer verbessern, sofern auf korrekte Ausführung geachtet und Erholungszeiten eingehalten werden."
]

App\Twig\Components\Ui\RawFaqComponent {#10627
  +question: "Sollte ich den Unterarmstütz täglich machen?"
  +answer: "Ein täglicher Unterarmstütz kann die Rumpfstabilität und Ausdauer verbessern, sofern auf korrekte Ausführung geachtet und Erholungszeiten eingehalten werden."
}

[
  "faq" => App\Entity\Faq {#7583
    -news: Doctrine\ORM\PersistentCollection {#7584 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7586 …}
    #id: 1487
    #createdAt: DateTimeImmutable @1748370226 {#7581
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7582
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7588 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10630
  +faq: App\Entity\Faq {#7583
    -news: Doctrine\ORM\PersistentCollection {#7584 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7586 …}
    #id: 1487
    #createdAt: DateTimeImmutable @1748370226 {#7581
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7582
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7588 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum habe ich Rückenschmerzen beim Plank?"
  "answer" => "Rückenschmerzen beim Plank deuten meist auf eine falsche Haltung hin, wie ein durchhängendes Becken oder fehlende Rumpfspannung; korrigieren Sie die Position, um Belastungen zu vermeiden."
]

App\Twig\Components\Ui\RawFaqComponent {#10674
  +question: "Warum habe ich Rückenschmerzen beim Plank?"
  +answer: "Rückenschmerzen beim Plank deuten meist auf eine falsche Haltung hin, wie ein durchhängendes Becken oder fehlende Rumpfspannung; korrigieren Sie die Position, um Belastungen zu vermeiden."
}

[
  "faq" => App\Entity\Faq {#7636
    -news: Doctrine\ORM\PersistentCollection {#7637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7639 …}
    #id: 1488
    #createdAt: DateTimeImmutable @1748370226 {#7634
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7635
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7641 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#10677
  +faq: App\Entity\Faq {#7636
    -news: Doctrine\ORM\PersistentCollection {#7637 …}
    -exercises: Doctrine\ORM\PersistentCollection {#7639 …}
    #id: 1488
    #createdAt: DateTimeImmutable @1748370226 {#7634
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748370226 {#7635
      date: 2025-05-27 20:23:46.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#7641 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Unterarmstütz effektiver als der hohe Plank?"
  "answer" => "Der Unterarmstütz aktiviert die Rumpfmuskulatur intensiver als der hohe Plank und eignet sich besonders zur Stärkung der tiefen Bauchmuskeln und der isometrischen Kraft."
]

App\Twig\Components\Ui\RawFaqComponent {#10721
  +question: "Ist der Unterarmstütz effektiver als der hohe Plank?"
  +answer: "Der Unterarmstütz aktiviert die Rumpfmuskulatur intensiver als der hohe Plank und eignet sich besonders zur Stärkung der tiefen Bauchmuskeln und der isometrischen Kraft."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    6
  ]
  "secondaryMuscles" => [
    2
    3
    5
    12
    15
    28
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#10649
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#10732 …}
  +primaryMuscles: [
    6
  ]
  +secondaryMuscles: [
    2
    3
    5
    12
    15
    28
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: true
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#10730 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#10731 …}
}

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

App\Twig\Components\Ui\Badge {#11799
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11941
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11965
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11989
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12013
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12037
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12061
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#11883
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "beginner"
]

App\Twig\Components\Training\DifficultyBadge {#12094
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#12125
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Fitnessmatte"
  "url" => "/de/ubungen/ausstattung/17-fitnessmatte"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12165
  +name: "Fitnessmatte"
  +url: "/de/ubungen/ausstattung/17-fitnessmatte"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ohne material"
  "url" => "/de/ubungen/ausstattung/29-ohne-material"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12189
  +name: "Ohne material"
  +url: "/de/ubungen/ausstattung/29-ohne-material"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Callisthenia"
  "url" => "/de/ubungen/sport/3-callisthenia"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12213
  +name: "Callisthenia"
  +url: "/de/ubungen/sport/3-callisthenia"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12237
  +name: "Fitness"
  +url: "/de/ubungen/sport/5-fitness"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Yoga"
  "url" => "/de/ubungen/sport/8-yoga"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12261
  +name: "Yoga"
  +url: "/de/ubungen/sport/8-yoga"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Pilates"
  "url" => "/de/ubungen/sport/9-pilates"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12285
  +name: "Pilates"
  +url: "/de/ubungen/sport/9-pilates"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#12309
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Rumpftraining"
  "url" => "/de/ubungen/kategorie/74-rumpftraining"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12333
  +name: "Rumpftraining"
  +url: "/de/ubungen/kategorie/74-rumpftraining"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Isometrisches training"
  "url" => "/de/ubungen/kategorie/76-isometrisches-training"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#12357
  +name: "Isometrisches training"
  +url: "/de/ubungen/kategorie/76-isometrisches-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 {#12381
  +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 {#12075
  +includeScript: true
  +labelClass: null
  +containerClass: "hidden lg:flex items-center justify-center my-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#10358
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#12438
  +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 {#12475
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6522abac9833d?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 {#12511
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6522abac9833d?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 {#12549
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12582
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Unterarmstütz"
  "description" => "Der Unterarmstütz ist eine grundlegende isometrische Übung zur Rumpfstabilisierung, bei der ohne Bewegung gearbeitet wird. Durch das Halten einer geraden Körperlinie auf Unterarmen und Zehen verbessert diese Übung die Haltungsstabilität, fördert die muskuläre Ausdauer und bildet eine solide Basis für dynamischere Bewegungen. Der Unterarmstütz ist aufgrund seiner gelenkschonenden Ausführung und der einfachen Anpassbarkeit für alle Leistungsniveaus fester Bestandteil in Trainingsplänen, Yoga, Pilates und Rehabilitationsprogrammen. Regelmäßiges Training stärkt die tiefliegende Bauchmuskulatur, verringert das Risiko für Rückenbeschwerden und steigert die sportliche Leistungsfähigkeit durch eine effektivere Rumpfansteuerung. Als zeitbasierte Halteübung fordert er gleichzeitig mehrere Muskelgruppen und verbessert das Körperbewusstsein. Ob für Anfänger zur Stabilitätsförderung oder für Athleten zur Rumpfkräftigung – der Unterarmstütz ist ein vielseitiges und wirkungsvolles Element jeder Trainingsroutine."
]

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

App\Twig\Components\App\PageSharer {#12622
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6522abac9833d-unterarmstutz"
  +title: "Unterarmstütz"
  +description: "Der Unterarmstütz ist eine grundlegende isometrische Übung zur Rumpfstabilisierung, bei der ohne Bewegung gearbeitet wird. Durch das Halten einer geraden Körperlinie auf Unterarmen und Zehen verbessert diese Übung die Haltungsstabilität, fördert die muskuläre Ausdauer und bildet eine solide Basis für dynamischere Bewegungen. Der Unterarmstütz ist aufgrund seiner gelenkschonenden Ausführung und der einfachen Anpassbarkeit für alle Leistungsniveaus fester Bestandteil in Trainingsplänen, Yoga, Pilates und Rehabilitationsprogrammen. Regelmäßiges Training stärkt die tiefliegende Bauchmuskulatur, verringert das Risiko für Rückenbeschwerden und steigert die sportliche Leistungsfähigkeit durch eine effektivere Rumpfansteuerung. Als zeitbasierte Halteübung fordert er gleichzeitig mehrere Muskelgruppen und verbessert das Körperbewusstsein. Ob für Anfänger zur Stabilitätsförderung oder für Athleten zur Rumpfkräftigung – der Unterarmstütz ist ein vielseitiges und wirkungsvolles Element jeder Trainingsroutine."
  +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 {#12630
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12676
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12699
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12791
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "email"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

App\Twig\Components\Ad\AdWideSkyscraper {#719
  +includeScript: true
  +labelClass: null
  +containerClass: ""
  +adClass: null
  +showBgColor: false
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
  +right: true
  +left: true
}

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

App\Twig\Components\Ad\AdHorizontalFluid {#12838
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2935 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#12893
  +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 {#12885
  -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 {#12927
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12959
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +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 {#12982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#8278 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}