Symfony Profiler

App\Twig\Components\Menu\MainMenu {#7044
  -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 {#7091
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7102
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7153
  -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 {#7168
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7218
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7246
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7262
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7286
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7310
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7334
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7358
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7382
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7406
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7430
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#7775
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#7730
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#7860
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#7861 …}
  -formFactory: Symfony\Component\Form\FormFactory {#7859 …}
}

[
  "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 {#8012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8047
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8077
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8109
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8128
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8272
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8288
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8360
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8384
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8408
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8432
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8456
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8504
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#8549
  +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 {#8539
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#8180
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4679
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Kreuzheben"
        "url" => "/de/ubungen/gruppe/26-kreuzheben"
      ]
      [
        "label" => "Kreuzheben mit Elastikbar"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#8632
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Kreuzheben"
      "url" => "/de/ubungen/gruppe/26-kreuzheben"
    ]
    [
      "label" => "Kreuzheben mit Elastikbar"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4679
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Kreuzheben"
        "url" => "/de/ubungen/gruppe/26-kreuzheben"
      ]
      [
        "label" => "Kreuzheben mit Elastikbar"
        "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 {#8662
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8684
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8707
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#8750
  +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 {#4610
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4612 …}
    #credits: Doctrine\ORM\PersistentCollection {#4614 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=c7q1egfljbA"
    #id: 1055
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4661 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4648
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4600
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "c7q1egfljbA"
  }
  "title" => "Kreuzheben mit Widerstandsbar"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#8837
  +media: App\Entity\Media\MediaVideo {#4610
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4612 …}
    #credits: Doctrine\ORM\PersistentCollection {#4614 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=c7q1egfljbA"
    #id: 1055
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4661 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450641 {#4648
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450641 {#4600
      date: 2024-11-12 23:30:41.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "c7q1egfljbA"
  }
  +title: "Kreuzheben mit Widerstandsbar"
  +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 {#8853
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#8886
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#8910
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711cc7a0-kreuzheben-mit-widerstandsbar?alias=13928"
  +title: "Kreuzheben mit Elastikbar - Übung - FitMetrics"
  +description: "Das Kreuzheben mit Widerstandsbar ist eine effektive Ganzkörperkraftübung, die darauf abzielt, die hintere Muskelkette zu stärken und gleichzeitig die Vorteile progressiver Spannung zu nutzen. Im Gegensatz zu freien Gewichten steigt der Widerstand, je weiter die Bänder gedehnt werden, wodurch die Endphase der Bewegung anspruchsvoller wird und die Abschlusskraft verbessert wird. Diese Variante ist besonders anfängerfreundlich, da sie die Belastung der Wirbelsäule im unteren Bewegungsabschnitt reduziert und die richtige Hüftbeugemechanik fördert. Die Griffposition an der Widerstandsbar vermittelt ein Gefühl ähnlich dem klassischen Langhantel-Kreuzheben, ohne dass schwere Gewichte erforderlich sind. Dadurch eignet sich diese Übung ideal für das Training zu Hause, für Aufwärmeinheiten oder als ergänzende Übung in fortgeschrittenen Programmen. Durch die regelmäßige Anwendung kann sie die Technik beim Heben verbessern, die Explosivkraft in der Hüftstreckung steigern und zu mehr Leistung in klassischen Grundübungen wie Kreuzheben, Kniebeugen oder athletischen Bewegungen beitragen. Zudem überzeugt die Übung durch ihre einfache Handhabung und Transportfähigkeit, wodurch sie eine praktische Lösung darstellt, um überall Kraft und Stabilität aufzubauen, ohne auf eine vollständige Studioausstattung angewiesen zu sein."
  +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 {#8940
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "check"
  +title: null
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}

[
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]

App\Twig\Components\Media\Icon {#8968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
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}

[
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]

App\Twig\Components\Media\Icon {#8993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "twitter"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#9016
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
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}

[
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]

App\Twig\Components\Media\Icon {#9039
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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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]

App\Twig\Components\Media\Icon {#9062
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#9085
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#9108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#9139
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "data" => [
    "time" => 1756062752
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "type" => "header"
        "data" => [
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          "text" => "Anweisungen"
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              "content" => "Stellen Sie sich hüftbreit auf die Basis der Widerstandsbar."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie die Widerstandsbar mit beiden Händen über der Fußmitte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie leicht die Knie und kippen Sie aus der Hüfte, halten Sie den Rücken neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Bar, indem Sie die Hüften nach hinten schieben, bis Sie Spannung in den hinteren Oberschenkeln spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie über die Fersen, strecken Sie Hüften und Knie und kommen Sie in den aufrechten Stand zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Bar während der gesamten Bewegung nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewahren Sie eine neutrale Wirbelsäule und vermeiden Sie Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie Rumpf und Latissimus an, bevor Sie ziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung kontrolliert aufwärts und abwärts aus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein und spannen Sie den Rumpf an, bevor Sie heben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, während Sie Hüften und Knie strecken und sich aufrichten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, während Sie die Bar kontrolliert absenken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9188
  +title: null
  +data: [
    "time" => 1756062752
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie sich hüftbreit auf die Basis der Widerstandsbar."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie die Widerstandsbar mit beiden Händen über der Fußmitte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie leicht die Knie und kippen Sie aus der Hüfte, halten Sie den Rücken neutral."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie die Bar, indem Sie die Hüften nach hinten schieben, bis Sie Spannung in den hinteren Oberschenkeln spüren."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Drücken Sie über die Fersen, strecken Sie Hüften und Knie und kommen Sie in den aufrechten Stand zurück."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Bar während der gesamten Bewegung nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewahren Sie eine neutrale Wirbelsäule und vermeiden Sie Rundrücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie Rumpf und Latissimus an, bevor Sie ziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Führen Sie die Bewegung kontrolliert aufwärts und abwärts aus."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
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          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein und spannen Sie den Rumpf an, bevor Sie heben."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie kräftig aus, während Sie Hüften und Knie strecken und sich aufrichten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie erneut ein, während Sie die Bar kontrolliert absenken."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

[
  "data" => [
    "time" => 1756062752
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei akuten Verletzungen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei schweren Zerrungen der hinteren Oberschenkel oder der Hüfte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei Bandscheibenvorfall oder Wirbelsäuleninstabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei unkontrolliertem Bluthochdruck ärztlichen Rat einholen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#9249
  +title: null
  +data: [
    "time" => 1756062752
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Vermeiden bei akuten Verletzungen im unteren Rücken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nicht empfohlen bei schweren Zerrungen der hinteren Oberschenkel oder der Hüfte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Vorsicht bei Bandscheibenvorfall oder Wirbelsäuleninstabilität."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bei unkontrolliertem Bluthochdruck ärztlichen Rat einholen."
              "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 {#9236
  +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 {#6411
    -news: Doctrine\ORM\PersistentCollection {#6428 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6426 …}
    #id: 5388
    #createdAt: DateTimeImmutable @1755786560 {#6416
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6441
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6378 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#9293
  +faq: App\Entity\Faq {#6411
    -news: Doctrine\ORM\PersistentCollection {#6428 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6426 …}
    #id: 5388
    #createdAt: DateTimeImmutable @1755786560 {#6416
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6441
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6378 …}
    #newTranslations: null
    #currentLocale: "de"
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    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Welche Muskeln trainiert das Kreuzheben mit Widerstandsbar?"
  "answer" => "Das Kreuzheben mit Widerstandsbar beansprucht vor allem Gesäßmuskeln, hintere Oberschenkel und Rücken und aktiviert zusätzlich Rumpf, Trapezmuskel und Griffkraft."
]

App\Twig\Components\Ui\RawFaqComponent {#9321
  +question: "Welche Muskeln trainiert das Kreuzheben mit Widerstandsbar?"
  +answer: "Das Kreuzheben mit Widerstandsbar beansprucht vor allem Gesäßmuskeln, hintere Oberschenkel und Rücken und aktiviert zusätzlich Rumpf, Trapezmuskel und Griffkraft."
}

[
  "faq" => App\Entity\Faq {#6380
    -news: Doctrine\ORM\PersistentCollection {#6381 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6383 …}
    #id: 5389
    #createdAt: DateTimeImmutable @1755786560 {#6376
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6379
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6385 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#9352
  +faq: App\Entity\Faq {#6380
    -news: Doctrine\ORM\PersistentCollection {#6381 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6383 …}
    #id: 5389
    #createdAt: DateTimeImmutable @1755786560 {#6376
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6379
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6385 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das Kreuzheben mit Widerstandsbar für Anfänger geeignet?"
  "answer" => "Ja, es ist anfängerfreundlich, da es das Hüftbeugemuster mit progressivem Widerstand vermittelt und die Gelenke weniger belastet als schweres Training mit freien Gewichten."
]

App\Twig\Components\Ui\RawFaqComponent {#9397
  +question: "Ist das Kreuzheben mit Widerstandsbar für Anfänger geeignet?"
  +answer: "Ja, es ist anfängerfreundlich, da es das Hüftbeugemuster mit progressivem Widerstand vermittelt und die Gelenke weniger belastet als schweres Training mit freien Gewichten."
}

[
  "faq" => App\Entity\Faq {#6389
    -news: Doctrine\ORM\PersistentCollection {#6390 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6392 …}
    #id: 5390
    #createdAt: DateTimeImmutable @1755786560 {#6387
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6388
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6394 …}
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9400
  +faq: App\Entity\Faq {#6389
    -news: Doctrine\ORM\PersistentCollection {#6390 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6392 …}
    #id: 5390
    #createdAt: DateTimeImmutable @1755786560 {#6387
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6388
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6394 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
}

[
  "question" => "Kann ich das Kreuzheben mit Langhantel durch die Widerstandsbar ersetzen?"
  "answer" => "Es ist eine sehr gute Alternative für das Heimtraining und als Zusatzübung, jedoch bleibt das Kreuzheben mit schwerer Langhantel überlegen für den maximalen Kraftaufbau."
]

App\Twig\Components\Ui\RawFaqComponent {#9444
  +question: "Kann ich das Kreuzheben mit Langhantel durch die Widerstandsbar ersetzen?"
  +answer: "Es ist eine sehr gute Alternative für das Heimtraining und als Zusatzübung, jedoch bleibt das Kreuzheben mit schwerer Langhantel überlegen für den maximalen Kraftaufbau."
}

[
  "faq" => App\Entity\Faq {#6398
    -news: Doctrine\ORM\PersistentCollection {#6399 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6401 …}
    #id: 5391
    #createdAt: DateTimeImmutable @1755786560 {#6396
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6397
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6403 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9447
  +faq: App\Entity\Faq {#6398
    -news: Doctrine\ORM\PersistentCollection {#6399 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6401 …}
    #id: 5391
    #createdAt: DateTimeImmutable @1755786560 {#6396
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6397
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6403 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Verbessert das Kreuzheben mit Widerstandsbar die Haltung?"
  "answer" => "Ja, durch die Stärkung von Gesäß, hinteren Oberschenkeln und Rücken unterstützt es eine bessere Haltung und verringert das Risiko von Rückenbeschwerden."
]

App\Twig\Components\Ui\RawFaqComponent {#9491
  +question: "Verbessert das Kreuzheben mit Widerstandsbar die Haltung?"
  +answer: "Ja, durch die Stärkung von Gesäß, hinteren Oberschenkeln und Rücken unterstützt es eine bessere Haltung und verringert das Risiko von Rückenbeschwerden."
}

[
  "faq" => App\Entity\Faq {#6451
    -news: Doctrine\ORM\PersistentCollection {#6452 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6454 …}
    #id: 5392
    #createdAt: DateTimeImmutable @1755786560 {#6449
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6450
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6456 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#9494
  +faq: App\Entity\Faq {#6451
    -news: Doctrine\ORM\PersistentCollection {#6452 …}
    -exercises: Doctrine\ORM\PersistentCollection {#6454 …}
    #id: 5392
    #createdAt: DateTimeImmutable @1755786560 {#6449
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1755786560 {#6450
      date: 2025-08-21 16:29:20.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#3695 …}
    #updatedBy: App\Entity\User {#3695 …}
    #translations: Doctrine\ORM\PersistentCollection {#6456 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist eine Widerstandsbar effektiv für den Kraftaufbau?"
  "answer" => "Ja, die progressive Spannung der Bänder fordert die Muskulatur über den gesamten Bewegungsablauf, was das Training von Kraft, Power und Stabilität effektiv unterstützt."
]

App\Twig\Components\Ui\RawFaqComponent {#9538
  +question: "Ist eine Widerstandsbar effektiv für den Kraftaufbau?"
  +answer: "Ja, die progressive Spannung der Bänder fordert die Muskulatur über den gesamten Bewegungsablauf, was das Training von Kraft, Power und Stabilität effektiv unterstützt."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
    7
  ]
  "secondaryMuscles" => [
    2
    5
    6
    13
    14
    15
    25
    26
    33
    37
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#9466
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#9549 …}
  +primaryMuscles: [
    3
    7
  ]
  +secondaryMuscles: [
    2
    5
    6
    13
    14
    15
    25
    26
    33
    37
  ]
  +type: "url"
  +urlReferenceType: 2
  +displayFront: false
  +selectedMuscles: []
  +displayTagMuscles: false
  +hoverMuscleDefaultText: "-"
  #entityManager: Doctrine\ORM\EntityManager {#550 …}
  #localeSwitcher: Symfony\Component\Translation\LocaleSwitcher {#1600 …}
  #avatarData: App\BusinessLogic\Anatomy\AvatarData {#9547 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#9548 …}
}

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

App\Twig\Components\Ui\Badge {#10738
  +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 {#10790
  +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 {#10814
  +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 {#10838
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10862
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10886
  +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 {#10910
  +name: "Unterarmmuskeln"
  +url: "/de/ubungen/muskel/14-unterarmmuskeln"
  +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 {#10934
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10958
  +name: "Großer Dorsal"
  +url: "/de/ubungen/muskel/25-gro%C3%9Fer-dorsal"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10982
  +name: "Rhomboid"
  +url: "/de/ubungen/muskel/26-rhomboid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11006
  +name: "Mittlerer Gesäßmuskel"
  +url: "/de/ubungen/muskel/33-mittlerer-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11030
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#10545
  +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 {#11063
  +difficulty: "beginner"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#10191
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Widerstandsband mit stange"
  "url" => "/de/ubungen/ausstattung/97-widerstandsband-mit-stange"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#11097
  +name: "Widerstandsband mit stange"
  +url: "/de/ubungen/ausstattung/97-widerstandsband-mit-stange"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#11121
  +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 {#11145
  +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 {#11169
  +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 {#11193
  +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 {#11217
  +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 {#11241
  +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 {#11044
  +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 {#9175
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#11298
  +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 {#11336
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711cc7a0?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 {#11372
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d711cc7a0?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 {#11410
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11443
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Kreuzheben mit Widerstandsbar"
  "description" => "Das Kreuzheben mit Widerstandsbar ist eine effektive Ganzkörperkraftübung, die darauf abzielt, die hintere Muskelkette zu stärken und gleichzeitig die Vorteile progressiver Spannung zu nutzen. Im Gegensatz zu freien Gewichten steigt der Widerstand, je weiter die Bänder gedehnt werden, wodurch die Endphase der Bewegung anspruchsvoller wird und die Abschlusskraft verbessert wird. Diese Variante ist besonders anfängerfreundlich, da sie die Belastung der Wirbelsäule im unteren Bewegungsabschnitt reduziert und die richtige Hüftbeugemechanik fördert. Die Griffposition an der Widerstandsbar vermittelt ein Gefühl ähnlich dem klassischen Langhantel-Kreuzheben, ohne dass schwere Gewichte erforderlich sind. Dadurch eignet sich diese Übung ideal für das Training zu Hause, für Aufwärmeinheiten oder als ergänzende Übung in fortgeschrittenen Programmen. Durch die regelmäßige Anwendung kann sie die Technik beim Heben verbessern, die Explosivkraft in der Hüftstreckung steigern und zu mehr Leistung in klassischen Grundübungen wie Kreuzheben, Kniebeugen oder athletischen Bewegungen beitragen. Zudem überzeugt die Übung durch ihre einfache Handhabung und Transportfähigkeit, wodurch sie eine praktische Lösung darstellt, um überall Kraft und Stabilität aufzubauen, ohne auf eine vollständige Studioausstattung angewiesen zu sein."
]

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

App\Twig\Components\App\PageSharer {#11483
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d711cc7a0-kreuzheben-mit-widerstandsbar?alias=13928"
  +title: "Kreuzheben mit Widerstandsbar"
  +description: "Das Kreuzheben mit Widerstandsbar ist eine effektive Ganzkörperkraftübung, die darauf abzielt, die hintere Muskelkette zu stärken und gleichzeitig die Vorteile progressiver Spannung zu nutzen. Im Gegensatz zu freien Gewichten steigt der Widerstand, je weiter die Bänder gedehnt werden, wodurch die Endphase der Bewegung anspruchsvoller wird und die Abschlusskraft verbessert wird. Diese Variante ist besonders anfängerfreundlich, da sie die Belastung der Wirbelsäule im unteren Bewegungsabschnitt reduziert und die richtige Hüftbeugemechanik fördert. Die Griffposition an der Widerstandsbar vermittelt ein Gefühl ähnlich dem klassischen Langhantel-Kreuzheben, ohne dass schwere Gewichte erforderlich sind. Dadurch eignet sich diese Übung ideal für das Training zu Hause, für Aufwärmeinheiten oder als ergänzende Übung in fortgeschrittenen Programmen. Durch die regelmäßige Anwendung kann sie die Technik beim Heben verbessern, die Explosivkraft in der Hüftstreckung steigern und zu mehr Leistung in klassischen Grundübungen wie Kreuzheben, Kniebeugen oder athletischen Bewegungen beitragen. Zudem überzeugt die Übung durch ihre einfache Handhabung und Transportfähigkeit, wodurch sie eine praktische Lösung darstellt, um überall Kraft und Stabilität aufzubauen, ohne auf eine vollständige Studioausstattung angewiesen zu sein."
  +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 {#11491
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11513
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11537
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11560
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11583
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11606
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11629
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11652
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#7094 …}
  +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 {#11699
  +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 {#11754
  +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 {#11746
  -props: [
    "class" => "max-w-fit"
  ]
}