Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6050
  -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 {#6097
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6108
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6159
  -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 {#6174
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6224
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6252
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6268
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6292
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#6803
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6758
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6888
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6889 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6887 …}
}

[
  "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 {#7040
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7075
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7105
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7137
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7156
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7266
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7300
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7316
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7340
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7364
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7412
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7436
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7460
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7484
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7532
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7577
  +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 {#7567
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7208
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4482
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beinbeuger"
        "url" => "/de/ubungen/gruppe/95-beinbeuger"
      ]
      [
        "label" => "Glute-Ham-Extension"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7660
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Beinbeuger"
      "url" => "/de/ubungen/gruppe/95-beinbeuger"
    ]
    [
      "label" => "Glute-Ham-Extension"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4482
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Beinbeuger"
        "url" => "/de/ubungen/gruppe/95-beinbeuger"
      ]
      [
        "label" => "Glute-Ham-Extension"
        "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 {#7690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7712
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7735
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7778
  +includeScript: true
  +labelClass: null
  +containerClass: "my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "media" => App\Entity\Media\MediaVideo {#4413
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4415 …}
    #credits: Doctrine\ORM\PersistentCollection {#4417 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2767
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4464 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1757272524 {#4451
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272524 {#4403
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "SBGYSfoqyfU"
  }
  "title" => "Glute Ham Raise"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7865
  +media: App\Entity\Media\MediaVideo {#4413
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4415 …}
    #credits: Doctrine\ORM\PersistentCollection {#4417 …}
    -source: null
    -zone: null
    -urlExternal: null
    #id: 2767
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4464 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: null
    #createdAt: DateTimeImmutable @1757272524 {#4451
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272524 {#4403
      date: 2025-09-07 21:15:24.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "SBGYSfoqyfU"
  }
  +title: "Glute Ham Raise"
  +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 {#7881
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#7914
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7938
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68bc0fe3870bc-glute-ham-raise?alias=14909&open-account-panel-popup=1"
  +title: "Glute-Ham-Extension - Übung - FitMetrics"
  +description: "Der Glute-Ham-Raise ist eine anspruchsvolle Übung zur Kräftigung der hinteren Muskelkette und wird auf einem speziellen Gerät, dem Glute Ham Developer (GHD), ausgeführt. Diese Bewegung kombiniert Hüftextension und Knieflexion und ahmt dadurch natürliche Bewegungsabläufe des Körpers nach. Im Gegensatz zu klassischen Beinbeuger-Übungen an Maschinen ermöglicht der Glute-Ham-Raise eine vollständige Bewegungsamplitude, was sowohl Kraft als auch Belastbarkeit der Muskulatur verbessert. In der Athletik und im Leistungssport ist diese Übung weit verbreitet, da sie hilft, Verletzungen der Oberschenkelrückseite vorzubeugen, indem die exzentrische Kraft gesteigert wird. Zudem profitieren Kraftsportler, Sprinter und CrossFit-Athleten von der direkten Übertragbarkeit auf explosive Bewegungen wie Sprints, Sprünge oder schweres Heben. Neben den leistungssteigernden Effekten unterstützt der Glute-Ham-Raise auch eine aufrechte Körperhaltung, indem er die stabilisierende Muskulatur des Beckens und der Wirbelsäule stärkt. Durch die intensive Beanspruchung von Oberschenkelrückseite und Gesäß bietet der Glute-Ham-Raise nicht nur muskuläre Vorteile, sondern verbessert auch das Gleichgewicht zwischen vorderer und hinterer Oberschenkelmuskulatur. Diese Übung erfordert ein hohes Maß an Körperkontrolle und Technik, gilt aber als äußerst lohnenswert. Wer widerstandsfähige Oberschenkelrückseiten und kräftige Gesäßmuskeln entwickeln möchte, findet im Glute-Ham-Raise eine der effektivsten Eigengewichtsübungen für den Unterkörper."
  +quote: null
  +hashtags: [
    "fitmetrics"
  ]
  +alignMobileLeft: false
  -requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  -seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

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App\Twig\Components\Media\Icon {#7968
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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}

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App\Twig\Components\Media\Icon {#7996
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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App\Twig\Components\Media\Icon {#8021
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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}

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App\Twig\Components\Media\Icon {#8044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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}

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App\Twig\Components\Media\Icon {#8067
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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}

[
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  "class" => "w-5 h-5 fill-slate-600 transition-colors group-hover:fill-white dark:fill-white dark:group-hover:fill-white"
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App\Twig\Components\Media\Icon {#8090
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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}

[
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App\Twig\Components\Media\Icon {#8113
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "whatsapp"
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}

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App\Twig\Components\Media\Icon {#8136
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
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}

[
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[
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App\Twig\Components\Media\Icon {#8167
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "program"
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}

[
  "data" => [
    "time" => 1757272652
    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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              "items" => []
              "meta" => []
            ]
            [
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            ]
            [
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              "items" => []
              "meta" => []
            ]
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              "content" => "Spannen Sie Ihre Oberschenkelrückseite und Gesäßmuskulatur an, um den Körper zurück in die Ausgangsposition zu ziehen."
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            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "content" => "Halten Sie die Körpermitte angespannt, um ein Hohlkreuz im unteren Rücken zu vermeiden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegen Sie sich in beiden Phasen langsam und kontrolliert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lassen Sie die Hüften nicht absinken, sondern halten Sie die Körperspannung durchgehend aufrecht."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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      ]
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        "data" => [
          "style" => "unordered"
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            [
              "content" => "Atmen Sie ein, während Sie den Oberkörper absenken."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, während Sie Oberschenkelrückseite und Gesäß anspannen, um sich aufzurichten."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8216
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  +data: [
    "time" => 1757272652
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
            [
              "content" => "Stellen Sie das GHD so ein, dass Ihre Knie auf dem Polster liegen und die Füße fixiert sind."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starten Sie in aufrechter Position mit geradem Oberkörper und verschränkten Armen auf der Brust oder an den Seiten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Senken Sie den Oberkörper langsam nach vorne ab, während Sie den Rücken gerade halten."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Kontrollieren Sie die Abwärtsbewegung, bis Ihr Körper fast parallel zum Boden ist."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Spannen Sie Ihre Oberschenkelrückseite und Gesäßmuskulatur an, um den Körper zurück in die Ausgangsposition zu ziehen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
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        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Körpermitte angespannt, um ein Hohlkreuz im unteren Rücken zu vermeiden."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Bewegen Sie sich in beiden Phasen langsam und kontrolliert."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Lassen Sie die Hüften nicht absinken, sondern halten Sie die Körperspannung durchgehend aufrecht."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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          "text" => "Atemtipps"
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        "data" => [
          "style" => "unordered"
          "items" => [
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              "content" => "Atmen Sie ein, während Sie den Oberkörper absenken."
              "items" => []
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            ]
            [
              "content" => "Atmen Sie aus, während Sie Oberschenkelrückseite und Gesäß anspannen, um sich aufzurichten."
              "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" => 1757272652
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zerrungen der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieinstabilität oder kürzlich erfolgte Knieoperation"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
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  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8277
  +title: null
  +data: [
    "time" => 1757272652
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
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          "items" => [
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              "content" => "Verletzungen im unteren Rücken"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Zerrungen der Oberschenkelrückseite"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Knieinstabilität oder kürzlich erfolgte Knieoperation"
              "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 {#8264
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5049
    -news: Doctrine\ORM\PersistentCollection {#5032 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5034 …}
    #id: 5764
    #createdAt: DateTimeImmutable @1757272576 {#5044
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5019
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
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    #updatedBy: App\Entity\User {#2753 …}
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    #defaultLocale: "en"
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    #publishedAt: null
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]

App\Twig\Components\Ui\FaqComponent {#8321
  +faq: App\Entity\Faq {#5049
    -news: Doctrine\ORM\PersistentCollection {#5032 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5034 …}
    #id: 5764
    #createdAt: DateTimeImmutable @1757272576 {#5044
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5019
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5082 …}
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}

[
  "question" => "Welche Vorteile hat der Glute-Ham-Raise?"
  "answer" => "Der Glute-Ham-Raise stärkt die Oberschenkelrückseite, das Gesäß und den unteren Rücken, verbessert die sportliche Leistungsfähigkeit, reduziert das Verletzungsrisiko und fördert eine funktionelle Kraftentwicklung der hinteren Muskelkette."
]

App\Twig\Components\Ui\RawFaqComponent {#8349
  +question: "Welche Vorteile hat der Glute-Ham-Raise?"
  +answer: "Der Glute-Ham-Raise stärkt die Oberschenkelrückseite, das Gesäß und den unteren Rücken, verbessert die sportliche Leistungsfähigkeit, reduziert das Verletzungsrisiko und fördert eine funktionelle Kraftentwicklung der hinteren Muskelkette."
}

[
  "faq" => App\Entity\Faq {#5080
    -news: Doctrine\ORM\PersistentCollection {#5079 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5077 …}
    #id: 5765
    #createdAt: DateTimeImmutable @1757272576 {#5084
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5081
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5075 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
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  }
]

App\Twig\Components\Ui\FaqComponent {#8380
  +faq: App\Entity\Faq {#5080
    -news: Doctrine\ORM\PersistentCollection {#5079 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5077 …}
    #id: 5765
    #createdAt: DateTimeImmutable @1757272576 {#5084
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5081
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5075 …}
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    #currentLocale: "de"
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    -published: true
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}

[
  "question" => "Was ist der häufigste Fehler beim Glute-Ham-Raise?"
  "answer" => "Der häufigste Fehler ist ein Hohlkreuz im unteren Rücken oder absinkende Hüften, anstatt den Oberkörper stabil und ausgerichtet zu halten. Dies mindert die Effektivität und erhöht das Verletzungsrisiko."
]

App\Twig\Components\Ui\RawFaqComponent {#8425
  +question: "Was ist der häufigste Fehler beim Glute-Ham-Raise?"
  +answer: "Der häufigste Fehler ist ein Hohlkreuz im unteren Rücken oder absinkende Hüften, anstatt den Oberkörper stabil und ausgerichtet zu halten. Dies mindert die Effektivität und erhöht das Verletzungsrisiko."
}

[
  "faq" => App\Entity\Faq {#5071
    -news: Doctrine\ORM\PersistentCollection {#5070 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5068 …}
    #id: 5766
    #createdAt: DateTimeImmutable @1757272576 {#5073
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5072
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5066 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8428
  +faq: App\Entity\Faq {#5071
    -news: Doctrine\ORM\PersistentCollection {#5070 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5068 …}
    #id: 5766
    #createdAt: DateTimeImmutable @1757272576 {#5073
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5072
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5066 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist der Glute-Ham-Raise sicher für Knie und unteren Rücken?"
  "answer" => "Ja, bei korrekter Ausführung ist er sicher. Personen mit bestehenden Knie- oder Rückenproblemen sollten jedoch Vorsicht walten lassen oder vorab einen Fachmann konsultieren."
]

App\Twig\Components\Ui\RawFaqComponent {#8472
  +question: "Ist der Glute-Ham-Raise sicher für Knie und unteren Rücken?"
  +answer: "Ja, bei korrekter Ausführung ist er sicher. Personen mit bestehenden Knie- oder Rückenproblemen sollten jedoch Vorsicht walten lassen oder vorab einen Fachmann konsultieren."
}

[
  "faq" => App\Entity\Faq {#5062
    -news: Doctrine\ORM\PersistentCollection {#5061 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5059 …}
    #id: 5767
    #createdAt: DateTimeImmutable @1757272576 {#5064
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5063
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5057 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8475
  +faq: App\Entity\Faq {#5062
    -news: Doctrine\ORM\PersistentCollection {#5061 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5059 …}
    #id: 5767
    #createdAt: DateTimeImmutable @1757272576 {#5064
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5063
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5057 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie unterscheidet sich der Glute-Ham-Raise vom Nordic Hamstring Curl?"
  "answer" => "Beide Übungen trainieren die Oberschenkelrückseite, jedoch kombiniert der Glute-Ham-Raise Hüftextension und Knieflexion und ermöglicht so eine größere Bewegungsamplitude, während der Nordic Curl den exzentrischen Anteil stärker betont."
]

App\Twig\Components\Ui\RawFaqComponent {#8519
  +question: "Wie unterscheidet sich der Glute-Ham-Raise vom Nordic Hamstring Curl?"
  +answer: "Beide Übungen trainieren die Oberschenkelrückseite, jedoch kombiniert der Glute-Ham-Raise Hüftextension und Knieflexion und ermöglicht so eine größere Bewegungsamplitude, während der Nordic Curl den exzentrischen Anteil stärker betont."
}

[
  "faq" => App\Entity\Faq {#5009
    -news: Doctrine\ORM\PersistentCollection {#5008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5006 …}
    #id: 5768
    #createdAt: DateTimeImmutable @1757272576 {#5011
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5010
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5004 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8522
  +faq: App\Entity\Faq {#5009
    -news: Doctrine\ORM\PersistentCollection {#5008 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5006 …}
    #id: 5768
    #createdAt: DateTimeImmutable @1757272576 {#5011
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1757272576 {#5010
      date: 2025-09-07 21:16:16.0 Europe/Zurich (+02:00)
    }
    #createdBy: App\Entity\User {#2753 …}
    #updatedBy: App\Entity\User {#2753 …}
    #translations: Doctrine\ORM\PersistentCollection {#5004 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie viele Wiederholungen des Glute-Ham-Raise sollte ich machen?"
  "answer" => "Beginnen Sie mit 3 Sätzen à 5 bis 8 kontrollierten Wiederholungen, konzentrieren Sie sich auf die saubere Technik und steigern Sie die Wiederholungen schrittweise mit zunehmender Kraft und Ausdauer."
]

App\Twig\Components\Ui\RawFaqComponent {#8566
  +question: "Wie viele Wiederholungen des Glute-Ham-Raise sollte ich machen?"
  +answer: "Beginnen Sie mit 3 Sätzen à 5 bis 8 kontrollierten Wiederholungen, konzentrieren Sie sich auf die saubere Technik und steigern Sie die Wiederholungen schrittweise mit zunehmender Kraft und Ausdauer."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    3
    7
  ]
  "secondaryMuscles" => [
    2
    5
    37
  ]
  "displayFront" => true
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8494
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8577 …}
  +primaryMuscles: [
    3
    7
  ]
  +secondaryMuscles: [
    2
    5
    37
  ]
  +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 {#8575 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8576 …}
}

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

App\Twig\Components\Ui\Badge {#10085
  +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 {#10137
  +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 {#10161
  +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 {#10185
  +name: "Lendenwirbelsäule"
  +url: "/de/ubungen/muskel/5-lendenwirbels%C3%A4ule"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#10209
  +name: "Großer Gesäßmuskel"
  +url: "/de/ubungen/muskel/37-grosser-gesassmuskel"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9995
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#10242
  +difficulty: "advanced"
  +small: false
  +link: true
}

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

App\Twig\Components\Ui\Badge {#6386
  +name: "Komplex"
  +url: null
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Ghd"
  "url" => "/de/ubungen/ausstattung/90-ghd"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#7562
  +name: "Ghd"
  +url: "/de/ubungen/ausstattung/90-ghd"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9362
  +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 {#10136
  +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 {#10283
  +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 {#10307
  +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 {#10331
  +name: "Unterer körper"
  +url: "/de/ubungen/kategorie/68-unterer-korper"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ad\AdSquareFluid {#10223
  +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 {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

App\Twig\Components\App\LoadingSpinner {#8203
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10375
  +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 {#10424
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-68bc0fe3870bc?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 {#10460
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-68bc0fe3870bc?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 {#10498
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Glute Ham Raise"
  "description" => "Der Glute-Ham-Raise ist eine anspruchsvolle Übung zur Kräftigung der hinteren Muskelkette und wird auf einem speziellen Gerät, dem Glute Ham Developer (GHD), ausgeführt. Diese Bewegung kombiniert Hüftextension und Knieflexion und ahmt dadurch natürliche Bewegungsabläufe des Körpers nach. Im Gegensatz zu klassischen Beinbeuger-Übungen an Maschinen ermöglicht der Glute-Ham-Raise eine vollständige Bewegungsamplitude, was sowohl Kraft als auch Belastbarkeit der Muskulatur verbessert. In der Athletik und im Leistungssport ist diese Übung weit verbreitet, da sie hilft, Verletzungen der Oberschenkelrückseite vorzubeugen, indem die exzentrische Kraft gesteigert wird. Zudem profitieren Kraftsportler, Sprinter und CrossFit-Athleten von der direkten Übertragbarkeit auf explosive Bewegungen wie Sprints, Sprünge oder schweres Heben. Neben den leistungssteigernden Effekten unterstützt der Glute-Ham-Raise auch eine aufrechte Körperhaltung, indem er die stabilisierende Muskulatur des Beckens und der Wirbelsäule stärkt. Durch die intensive Beanspruchung von Oberschenkelrückseite und Gesäß bietet der Glute-Ham-Raise nicht nur muskuläre Vorteile, sondern verbessert auch das Gleichgewicht zwischen vorderer und hinterer Oberschenkelmuskulatur. Diese Übung erfordert ein hohes Maß an Körperkontrolle und Technik, gilt aber als äußerst lohnenswert. Wer widerstandsfähige Oberschenkelrückseiten und kräftige Gesäßmuskeln entwickeln möchte, findet im Glute-Ham-Raise eine der effektivsten Eigengewichtsübungen für den Unterkörper."
]

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

App\Twig\Components\App\PageSharer {#10571
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/68bc0fe3870bc-glute-ham-raise?alias=14909&open-account-panel-popup=1"
  +title: "Glute Ham Raise"
  +description: "Der Glute-Ham-Raise ist eine anspruchsvolle Übung zur Kräftigung der hinteren Muskelkette und wird auf einem speziellen Gerät, dem Glute Ham Developer (GHD), ausgeführt. Diese Bewegung kombiniert Hüftextension und Knieflexion und ahmt dadurch natürliche Bewegungsabläufe des Körpers nach. Im Gegensatz zu klassischen Beinbeuger-Übungen an Maschinen ermöglicht der Glute-Ham-Raise eine vollständige Bewegungsamplitude, was sowohl Kraft als auch Belastbarkeit der Muskulatur verbessert. In der Athletik und im Leistungssport ist diese Übung weit verbreitet, da sie hilft, Verletzungen der Oberschenkelrückseite vorzubeugen, indem die exzentrische Kraft gesteigert wird. Zudem profitieren Kraftsportler, Sprinter und CrossFit-Athleten von der direkten Übertragbarkeit auf explosive Bewegungen wie Sprints, Sprünge oder schweres Heben. Neben den leistungssteigernden Effekten unterstützt der Glute-Ham-Raise auch eine aufrechte Körperhaltung, indem er die stabilisierende Muskulatur des Beckens und der Wirbelsäule stärkt. Durch die intensive Beanspruchung von Oberschenkelrückseite und Gesäß bietet der Glute-Ham-Raise nicht nur muskuläre Vorteile, sondern verbessert auch das Gleichgewicht zwischen vorderer und hinterer Oberschenkelmuskulatur. Diese Übung erfordert ein hohes Maß an Körperkontrolle und Technik, gilt aber als äußerst lohnenswert. Wer widerstandsfähige Oberschenkelrückseiten und kräftige Gesäßmuskeln entwickeln möchte, findet im Glute-Ham-Raise eine der effektivsten Eigengewichtsübungen für den Unterkörper."
  +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 {#10579
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10601
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10625
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10694
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10740
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#2932 …}
  #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 {#10787
  +includeScript: true
  +labelClass: null
  +containerClass: "content-container my-4"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2932 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "defaultOpenLeft" => false
]

App\Twig\Components\App\LangSelector {#10842
  +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 {#10834
  -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 {#10876
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10908
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +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 {#10931
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "heart"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#10954
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "whatsapp"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#10977
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11000
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
  "name" => "tiktok"
  "class" => "w-[29px] h-[29px]"
  "symbolDefsName" => "networks-symbol-defs.svg"
]

[
  "class" => "w-[29px] h-[29px]"
]

App\Twig\Components\Media\Icon {#11023
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "tiktok"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

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

App\Twig\Components\Media\Icon {#11046
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6100 …}
  +name: "facebook"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}