Symfony Profiler

App\Twig\Components\Menu\MainMenu {#6076
  -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 {#6123
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6134
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6185
  -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 {#6200
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6250
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6278
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6294
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6318
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6342
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6366
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6390
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6414
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6438
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6462
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#6779
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6748
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6841
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6842 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6840 …}
}

[
  "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 {#6993
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7028
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7058
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7090
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7109
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7219
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7253
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7269
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7293
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7317
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7389
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7413
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7437
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7461
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7530
  +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 {#7520
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7161
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4638
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Olympischer Lift"
        "url" => "/de/ubungen/gruppe/134-olympischer-lift"
      ]
      [
        "label" => "Einarmiges Kurzhantel-Hang Clean and Jerk"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7613
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Olympischer Lift"
      "url" => "/de/ubungen/gruppe/134-olympischer-lift"
    ]
    [
      "label" => "Einarmiges Kurzhantel-Hang Clean and Jerk"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4638
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Olympischer Lift"
        "url" => "/de/ubungen/gruppe/134-olympischer-lift"
      ]
      [
        "label" => "Einarmiges Kurzhantel-Hang Clean and Jerk"
        "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 {#7643
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7665
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7688
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7731
  +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 {#4569
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4571 …}
    #credits: Doctrine\ORM\PersistentCollection {#4573 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=NwFJ441fjOE"
    #id: 2111
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4620 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450691 {#4607
      date: 2024-11-12 23:31:31.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450691 {#4559
      date: 2024-11-12 23:31:31.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "NwFJ441fjOE"
  }
  "title" => "Einarmiges Kurzhantel-Hang Clean and Jerk"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7818
  +media: App\Entity\Media\MediaVideo {#4569
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4571 …}
    #credits: Doctrine\ORM\PersistentCollection {#4573 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=NwFJ441fjOE"
    #id: 2111
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4620 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450691 {#4607
      date: 2024-11-12 23:31:31.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450691 {#4559
      date: 2024-11-12 23:31:31.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "NwFJ441fjOE"
  }
  +title: "Einarmiges Kurzhantel-Hang Clean and Jerk"
  +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 {#7834
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#7867
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7891
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7435aedf-einarmiges-kurzhantel-hang-clean-and-jerk"
  +title: "Einarmiges Kurzhantel-Hang Clean and Jerk - Übung - FitMetrics"
  +description: "Das einarmige Kurzhantel-Hang Clean and Jerk ist eine komplexe Ganzkörperübung, die Explosivkraft, Koordination und funktionelle Stabilität vereint. Ausgehend von der Hang-Position wird die Kurzhantel durch eine schnelle Hüftstreckung zur Schulter geführt und anschließend mit Beinunterstützung über den Kopf gestoßen. Durch die einseitige Ausführung wird die Rumpfmuskulatur besonders intensiv beansprucht, was die Rotationsstabilität verbessert. Diese Übung eignet sich hervorragend zur Korrektur muskulärer Dysbalancen und zur Entwicklung athletischer Leistung. Sie ist fester Bestandteil im Functional Training, CrossFit sowie in der sportartspezifischen Konditionierung. Die kontrollierte Durchführung mit einer Kurzhantel fordert präzise Technik und aktiviert eine Vielzahl von Muskelgruppen, was sie zu einem effektiven Werkzeug für funktionelles Krafttraining macht."
  +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 {#7921
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App\Twig\Components\Media\Icon {#7949
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App\Twig\Components\Media\Icon {#7974
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App\Twig\Components\Media\Icon {#8020
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App\Twig\Components\Media\Icon {#8043
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App\Twig\Components\Media\Icon {#8066
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App\Twig\Components\Media\Icon {#8089
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App\Twig\Components\Media\Icon {#8120
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
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[
  "data" => [
    "time" => 1748522780
    "version" => "2.31.0-rc.7"
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              "items" => []
              "meta" => []
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            [
              "content" => "Beugen Sie leicht die Hüften und Knie, um in die Hang-Position zu gelangen."
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            ]
            [
              "content" => "Machen Sie eine kleine Beugebewegung und stoßen Sie die Kurzhantel mit Unterstützung der Beine über Kopf."
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              "meta" => []
            ]
            [
              "content" => "Strecken Sie den Ellbogen vollständig aus und senken Sie die Kurzhantel kontrolliert ab."
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            ]
          ]
          "meta" => []
        ]
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              "meta" => []
            ]
            [
              "content" => "Nutzen Sie die Hüftstreckung für die Clean-Phase, nicht nur den Arm."
              "items" => []
              "meta" => []
            ]
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              "content" => "Achten Sie auf eine vollständige Streckung, bevor Sie die Kurzhantel nach oben ziehen."
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              "meta" => []
            ]
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              "content" => "Atmen Sie vor Beginn der Bewegung ein."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie während der explosiven Zugphase die Luft an und atmen Sie nach dem Fangen aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie vor dem Jerk ein und vollständig aus, sobald die Kurzhantel über Kopf fixiert ist."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8169
  +title: null
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    "time" => 1748522780
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
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        "data" => [
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              "content" => "Stellen Sie sich aufrecht hin, Füße schulterbreit auseinander, und halten Sie eine Kurzhantel mit einer Hand zwischen den Beinen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Beugen Sie leicht die Hüften und Knie, um in die Hang-Position zu gelangen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecken Sie explosiv die Hüfte und ziehen Sie die Kurzhantel in einer flüssigen Bewegung zur Schulter."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fangen Sie die Kurzhantel auf Schulterhöhe mit einer leichten Beugung ab."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Machen Sie eine kleine Beugebewegung und stoßen Sie die Kurzhantel mit Unterstützung der Beine über Kopf."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Strecken Sie den Ellbogen vollständig aus und senken Sie die Kurzhantel kontrolliert ab."
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              "meta" => []
            ]
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        ]
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              "content" => "Spannen Sie während der gesamten Bewegung die Rumpfmuskulatur zur Stabilisation an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Nutzen Sie die Hüftstreckung für die Clean-Phase, nicht nur den Arm."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Achten Sie auf eine vollständige Streckung, bevor Sie die Kurzhantel nach oben ziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verwenden Sie einen neutralen Griff und halten Sie das Handgelenk während Catch und Jerk stabil."
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              "meta" => []
            ]
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        ]
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              "meta" => []
            ]
            [
              "content" => "Halten Sie während der explosiven Zugphase die Luft an und atmen Sie nach dem Fangen aus."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie vor dem Jerk ein und vollständig aus, sobald die Kurzhantel über Kopf fixiert ist."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
  +spacing: 4
  +adsInterval: 5
  +withAds: true
  +withMarketingBanner: false
  +marketingBannerPosition: 8
  -host: "https://test.fitmetrics.ch"
  #requestStack: Symfony\Component\HttpFoundation\RequestStack {#865 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
}

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    "time" => 1748522780
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              "items" => []
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            ]
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              "content" => "Lendenwirbelsäulenverletzungen oder Bandscheibenvorfälle"
              "items" => []
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              "items" => []
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              "meta" => []
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          ]
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]

App\Twig\Components\Ui\Editor\EditorRender {#8230
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    "time" => 1748522780
    "version" => "2.31.0-rc.7"
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        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "items" => []
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            [
              "content" => "Lendenwirbelsäulenverletzungen oder Bandscheibenvorfälle"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sehnenreizungen im Handgelenk oder Ellenbogen"
              "items" => []
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            ]
            [
              "content" => "Probleme im Kniegelenk"
              "items" => []
              "meta" => []
            ]
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        ]
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    ]
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  +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 {#8217
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  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
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  #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 {#5337
    -news: Doctrine\ORM\PersistentCollection {#5320 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5322 …}
    #id: 1445
    #createdAt: DateTimeImmutable @1748367648 {#5332
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#8274
  +faq: App\Entity\Faq {#5337
    -news: Doctrine\ORM\PersistentCollection {#5320 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5322 …}
    #id: 1445
    #createdAt: DateTimeImmutable @1748367648 {#5332
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[
  "question" => "Welche Muskeln trainiere ich mit dem einarmigen Kurzhantel-Hang Clean and Jerk?"
  "answer" => "Diese Übung trainiert vorrangig die Oberschenkelvorderseite, Gesäßmuskulatur, Schultern und Trapezmuskeln. Zusätzlich werden Rumpf, Unterarme und oberer Rücken zur Stabilisation und Kraftübertragung aktiviert."
]

App\Twig\Components\Ui\RawFaqComponent {#8302
  +question: "Welche Muskeln trainiere ich mit dem einarmigen Kurzhantel-Hang Clean and Jerk?"
  +answer: "Diese Übung trainiert vorrangig die Oberschenkelvorderseite, Gesäßmuskulatur, Schultern und Trapezmuskeln. Zusätzlich werden Rumpf, Unterarme und oberer Rücken zur Stabilisation und Kraftübertragung aktiviert."
}

[
  "faq" => App\Entity\Faq {#5368
    -news: Doctrine\ORM\PersistentCollection {#5367 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5365 …}
    #id: 1446
    #createdAt: DateTimeImmutable @1748367648 {#5372
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748367648 {#5369
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5363 …}
    #newTranslations: null
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    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8333
  +faq: App\Entity\Faq {#5368
    -news: Doctrine\ORM\PersistentCollection {#5367 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5365 …}
    #id: 1446
    #createdAt: DateTimeImmutable @1748367648 {#5372
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748367648 {#5369
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5363 …}
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}

[
  "question" => "Ist das einarmige Kurzhantel-Hang Clean and Jerk für Anfänger geeignet?"
  "answer" => "Diese Übung erfordert eine gewisse Technik. Anfänger sollten zunächst die Grundlagen von Clean und Press mit leichtem Gewicht beherrschen, bevor sie zu dieser dynamischen Variante übergehen."
]

App\Twig\Components\Ui\RawFaqComponent {#8378
  +question: "Ist das einarmige Kurzhantel-Hang Clean and Jerk für Anfänger geeignet?"
  +answer: "Diese Übung erfordert eine gewisse Technik. Anfänger sollten zunächst die Grundlagen von Clean und Press mit leichtem Gewicht beherrschen, bevor sie zu dieser dynamischen Variante übergehen."
}

[
  "faq" => App\Entity\Faq {#5359
    -news: Doctrine\ORM\PersistentCollection {#5358 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5356 …}
    #id: 1447
    #createdAt: DateTimeImmutable @1748367648 {#5361
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748367648 {#5360
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5354 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
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]

App\Twig\Components\Ui\FaqComponent {#8381
  +faq: App\Entity\Faq {#5359
    -news: Doctrine\ORM\PersistentCollection {#5358 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5356 …}
    #id: 1447
    #createdAt: DateTimeImmutable @1748367648 {#5361
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748367648 {#5360
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5354 …}
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}

[
  "question" => "Kann ich das einarmige Kurzhantel-Hang Clean and Jerk täglich machen?"
  "answer" => "Aufgrund der Intensität ist eine tägliche Ausführung nicht zu empfehlen. Zwei- bis dreimal pro Woche mit ausreichender Regeneration ist ideal für optimale Ergebnisse."
]

App\Twig\Components\Ui\RawFaqComponent {#8425
  +question: "Kann ich das einarmige Kurzhantel-Hang Clean and Jerk täglich machen?"
  +answer: "Aufgrund der Intensität ist eine tägliche Ausführung nicht zu empfehlen. Zwei- bis dreimal pro Woche mit ausreichender Regeneration ist ideal für optimale Ergebnisse."
}

[
  "faq" => App\Entity\Faq {#5350
    -news: Doctrine\ORM\PersistentCollection {#5349 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5347 …}
    #id: 1448
    #createdAt: DateTimeImmutable @1748367648 {#5352
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748367648 {#5351
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
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    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5345 …}
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    -published: true
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]

App\Twig\Components\Ui\FaqComponent {#8428
  +faq: App\Entity\Faq {#5350
    -news: Doctrine\ORM\PersistentCollection {#5349 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5347 …}
    #id: 1448
    #createdAt: DateTimeImmutable @1748367648 {#5352
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1748367648 {#5351
      date: 2025-05-27 19:40:48.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5345 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Warum sollte ich die Übung einarmig ausführen?"
  "answer" => "Das einseitige Training verbessert das muskuläre Gleichgewicht, erhöht die Rumpfaktivierung und deckt Kraftunterschiede zwischen den Körperseiten auf – ideal für funktionelle Fitness."
]

App\Twig\Components\Ui\RawFaqComponent {#8472
  +question: "Warum sollte ich die Übung einarmig ausführen?"
  +answer: "Das einseitige Training verbessert das muskuläre Gleichgewicht, erhöht die Rumpfaktivierung und deckt Kraftunterschiede zwischen den Körperseiten auf – ideal für funktionelle Fitness."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    13
    28
  ]
  "secondaryMuscles" => [
    1
    5
    6
    8
    12
    15
    16
    17
    18
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8400
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8483 …}
  +primaryMuscles: [
    2
    3
    13
    28
  ]
  +secondaryMuscles: [
    1
    5
    6
    8
    12
    15
    16
    17
    18
  ]
  +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 {#8481 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8482 …}
}

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

App\Twig\Components\Ui\Badge {#9628
  +name: "Quadrizeps"
  +url: "/de/ubungen/muskel/2-quadrizeps"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9680
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9704
  +name: "Trapezmuskeln"
  +url: "/de/ubungen/muskel/13-trapezmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9728
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Langer supinatorischer Bizeps"
  "url" => "/de/ubungen/muskel/1-fessiers"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9752
  +name: "Langer supinatorischer Bizeps"
  +url: "/de/ubungen/muskel/1-fessiers"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9776
  +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 {#9800
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Wadenmuskeln"
  "url" => "/de/ubungen/muskel/8-wadenmuskeln"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9824
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9848
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9872
  +name: "Schräge Bauchmuskeln"
  +url: "/de/ubungen/muskel/15-schr%C3%A4ge-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Lateraler Deltoid"
  "url" => "/de/ubungen/muskel/16-lateraler-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9896
  +name: "Lateraler Deltoid"
  +url: "/de/ubungen/muskel/16-lateraler-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Vorderer Deltoid"
  "url" => "/de/ubungen/muskel/17-vorderer-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9920
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Hinterer Deltoid"
  "url" => "/de/ubungen/muskel/18-hinterer-deltoid"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9944
  +name: "Hinterer Deltoid"
  +url: "/de/ubungen/muskel/18-hinterer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9600
  +includeScript: true
  +labelClass: null
  +containerClass: "max-h-[300px] max-w-[300px]"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "difficulty" => "intermediate"
]

App\Twig\Components\Training\DifficultyBadge {#9977
  +difficulty: "intermediate"
  +small: false
  +link: true
}

[
  "name" => "Hantel"
  "url" => "/de/ubungen/ausstattung/1-hantel"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10022
  +name: "Hantel"
  +url: "/de/ubungen/ausstattung/1-hantel"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Crossfit"
  "url" => "/de/ubungen/sport/7-crossfit"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10049
  +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 {#10073
  +name: "Stärkung"
  +url: "/de/ubungen/kategorie/61-starkung"
  +color: "gray"
  +small: true
  +selected: false
}

[
  "name" => "Oberkörper"
  "url" => "/de/ubungen/kategorie/67-oberkorper"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#10097
  +name: "Oberkörper"
  +url: "/de/ubungen/kategorie/67-oberkorper"
  +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 {#10121
  +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 {#10145
  +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 {#9958
  +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 {#8156
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10200
  +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 {#10238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7435aedf?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 {#10274
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d7435aedf?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 {#10312
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Einarmiges Kurzhantel-Hang Clean and Jerk"
  "description" => "Das einarmige Kurzhantel-Hang Clean and Jerk ist eine komplexe Ganzkörperübung, die Explosivkraft, Koordination und funktionelle Stabilität vereint. Ausgehend von der Hang-Position wird die Kurzhantel durch eine schnelle Hüftstreckung zur Schulter geführt und anschließend mit Beinunterstützung über den Kopf gestoßen. Durch die einseitige Ausführung wird die Rumpfmuskulatur besonders intensiv beansprucht, was die Rotationsstabilität verbessert. Diese Übung eignet sich hervorragend zur Korrektur muskulärer Dysbalancen und zur Entwicklung athletischer Leistung. Sie ist fester Bestandteil im Functional Training, CrossFit sowie in der sportartspezifischen Konditionierung. Die kontrollierte Durchführung mit einer Kurzhantel fordert präzise Technik und aktiviert eine Vielzahl von Muskelgruppen, was sie zu einem effektiven Werkzeug für funktionelles Krafttraining macht."
]

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

App\Twig\Components\App\PageSharer {#10385
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d7435aedf-einarmiges-kurzhantel-hang-clean-and-jerk"
  +title: "Einarmiges Kurzhantel-Hang Clean and Jerk"
  +description: "Das einarmige Kurzhantel-Hang Clean and Jerk ist eine komplexe Ganzkörperübung, die Explosivkraft, Koordination und funktionelle Stabilität vereint. Ausgehend von der Hang-Position wird die Kurzhantel durch eine schnelle Hüftstreckung zur Schulter geführt und anschließend mit Beinunterstützung über den Kopf gestoßen. Durch die einseitige Ausführung wird die Rumpfmuskulatur besonders intensiv beansprucht, was die Rotationsstabilität verbessert. Diese Übung eignet sich hervorragend zur Korrektur muskulärer Dysbalancen und zur Entwicklung athletischer Leistung. Sie ist fester Bestandteil im Functional Training, CrossFit sowie in der sportartspezifischen Konditionierung. Die kontrollierte Durchführung mit einer Kurzhantel fordert präzise Technik und aktiviert eine Vielzahl von Muskelgruppen, was sie zu einem effektiven Werkzeug für funktionelles Krafttraining macht."
  +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 {#10393
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10462
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10485
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10508
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10531
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10554
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10601
  +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 {#10656
  +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 {#10648
  -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 {#10690
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10722
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10745
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10768
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10791
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +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 {#10814
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6126 …}
  +name: "threads"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}