Symfony Profiler

App\Twig\Components\Menu\MainMenu {#5753
  -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 {#6054
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6065
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "fitmetrics-white-biceps"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6116
  -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 {#6131
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6181
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6209
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6225
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6249
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6273
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6297
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6321
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6345
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6369
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6393
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6710
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "chevron-down"
  +title: null
  +symbolDefsName: null
}

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

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

Symfony\UX\TwigComponent\AnonymousComponent {#6665
  -props: [
    "class" => "max-w-fit"
  ]
}

App\Twig\Components\Menu\ConnexionMenu {#6795
  -authenticationUtils: Symfony\Component\Security\Http\Authentication\AuthenticationUtils {#6796 …}
  -formFactory: Symfony\Component\Form\FormFactory {#6794 …}
}

[
  "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 {#6947
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#6982
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7012
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7044
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7063
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7173
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7207
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7223
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7247
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7295
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7343
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7367
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7391
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7415
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7439
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "more"
  +title: null
  +symbolDefsName: null
}

[
  "defaultOpenLeft" => true
]

App\Twig\Components\App\LangSelector {#7484
  +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 {#7474
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\Media\Icon {#7115
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "fitmetrics-biceps"
  +title: null
  +symbolDefsName: null
}

[
  "builder" => App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4565
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Olympischer Lift"
        "url" => "/de/ubungen/gruppe/134-olympischer-lift"
      ]
      [
        "label" => "Umsetzen mit Langhantel"
        "url" => null
      ]
    ]
  }
]

App\Twig\Components\Menu\Breadcrumb {#7567
  +items: [
    [
      "label" => "menu.home"
      "url" => "/de/"
    ]
    [
      "label" => "menu.exercises"
      "url" => "/de/ubungen"
    ]
    [
      "label" => "Olympischer Lift"
      "url" => "/de/ubungen/gruppe/134-olympischer-lift"
    ]
    [
      "label" => "Umsetzen mit Langhantel"
      "url" => null
    ]
  ]
  +builder: App\BusinessLogic\App\Menu\BreadcrumbBuilder {#4565
    -items: [
      [
        "label" => "menu.home"
        "url" => "/de/"
      ]
      [
        "label" => "menu.exercises"
        "url" => "/de/ubungen"
      ]
      [
        "label" => "Olympischer Lift"
        "url" => "/de/ubungen/gruppe/134-olympischer-lift"
      ]
      [
        "label" => "Umsetzen mit Langhantel"
        "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 {#7597
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7619
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7642
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "chevron-right"
  +title: null
  +symbolDefsName: null
}

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

App\Twig\Components\Ad\AdBanner {#7685
  +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 {#4496
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4498 …}
    #credits: Doctrine\ORM\PersistentCollection {#4500 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=7B30EiVntOQ"
    #id: 2145
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4547 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450703 {#4534
      date: 2024-11-12 23:31:43.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450703 {#4486
      date: 2024-11-12 23:31:43.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7B30EiVntOQ"
  }
  "title" => "Umsetzen mit Langhantel"
  "showCredits" => false
]

App\Twig\Components\Media\Video {#7772
  +media: App\Entity\Media\MediaVideo {#4496
    #uploadedFile: null
    #file: Vich\UploaderBundle\Entity\File {#4498 …}
    #credits: Doctrine\ORM\PersistentCollection {#4500 …}
    -source: null
    -zone: null
    -urlExternal: "https://www.youtube.com/watch?v=7B30EiVntOQ"
    #id: 2145
    -notes: null
    #translations: Doctrine\ORM\PersistentCollection {#4547 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -tiersId: null
    -tiersName: "azeoo"
    #createdAt: DateTimeImmutable @1731450703 {#4534
      date: 2024-11-12 23:31:43.0 Europe/Zurich (+01:00)
    }
    #updatedAt: DateTimeImmutable @1731450703 {#4486
      date: 2024-11-12 23:31:43.0 Europe/Zurich (+01:00)
    }
    #createdBy: null
    #updatedBy: null
    -duration: null
    -format: null
    -startTime: null
    -endTime: null
    -youtubeId: "7B30EiVntOQ"
  }
  +title: "Umsetzen mit Langhantel"
  +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 {#7788
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#7821
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

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

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

App\Twig\Components\App\PageSharer {#7845
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d74f2e448-umsetzen-mit-langhantel"
  +title: "Umsetzen mit Langhantel - Übung - FitMetrics"
  +description: "Das Umsetzen mit der Langhantel ist eine dynamische Übung aus dem olympischen Gewichtheben, die die gesamte Körperkraft, Schnelligkeit und Koordination fördert. Aufgrund ihres hohen Übertragungswerts auf sportliche Leistungen wird sie häufig in Kraft- und Athletiktrainingsprogrammen eingesetzt. Bei dieser komplexen Bewegung wird eine Langhantel in einer flüssigen Bewegung vom Boden aufgenommen und auf den Schultern in der sogenannten Front-Rack-Position aufgefangen. Die Übung trainiert eine explosive Hüftstreckung, verbessert die dreifache Extension und steigert die neuromuskuläre Effizienz. Das Umsetzen aktiviert wichtige Muskelgruppen im Ober- und Unterkörper, was zu mehr Kraft, Stabilität im Rumpf und muskulärem Wachstum führt. Richtig ausgeführt, unterstützt es sportliche Fähigkeiten wie Sprinten, Springen und Richtungswechsel. In der olympischen Disziplin ist es auch ein zentraler Bestandteil des Clean and Jerk. Die Integration dieser Übung in das Trainingsprogramm verbessert die Technik beim Heben, stärkt die hintere Muskelkette und steigert die Gesamtleistung im Krafttraining."
  +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 {#7875
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
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}

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App\Twig\Components\Media\Icon {#7903
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
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App\Twig\Components\Media\Icon {#7928
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
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}

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App\Twig\Components\Media\Icon {#7951
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
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]

App\Twig\Components\Media\Icon {#7974
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
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  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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

App\Twig\Components\Media\Icon {#7997
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "linkedin"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

[
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]

App\Twig\Components\Media\Icon {#8020
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "whatsapp"
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}

[
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]

App\Twig\Components\Media\Icon {#8043
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
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}

[
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]

[
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]

App\Twig\Components\Media\Icon {#8074
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "program"
  +title: null
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}

[
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    "version" => "2.31.0-rc.7"
    "blocks" => [
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        "data" => [
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              "items" => []
              "meta" => []
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            [
              "content" => "Greifen Sie die Hantel etwas außerhalb der Knie und spannen Sie den Rücken an."
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            [
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sobald die Hantel die Knie passiert, strecken Sie explosiv die Hüfte und zucken mit den Schultern."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie sich unter die Hantel und fangen Sie sie in der Front-Rack-Position mit hohen Ellenbogen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Richten Sie sich vollständig auf, um die Übung abzuschließen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Hantel während der gesamten Bewegung nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verwenden Sie einen Hook-Griff für bessere Kontrolle beim Zug."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie nicht mit den Armen – nutzen Sie die Kraft aus Beinen und Hüfte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fangen Sie die Hantel auf den Schultern, nicht in den Händen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit dem Zug beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem während der explosiven Phase zur Rumpfstabilisierung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, nachdem Sie die Hantel gefangen und sich aufgerichtet haben."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8123
  +title: null
  +data: [
    "time" => 1748075586
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Anweisungen"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "ordered"
          "items" => [
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              "content" => "Stellen Sie sich schulterbreit hin, die Langhantel liegt über der Mittelfußlinie."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Greifen Sie die Hantel etwas außerhalb der Knie und spannen Sie den Rücken an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Starten Sie die Bewegung, indem Sie Hüfte und Knie strecken und die Hantel nach oben ziehen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Sobald die Hantel die Knie passiert, strecken Sie explosiv die Hüfte und zucken mit den Schultern."
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              "meta" => []
            ]
            [
              "content" => "Ziehen Sie sich unter die Hantel und fangen Sie sie in der Front-Rack-Position mit hohen Ellenbogen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Richten Sie sich vollständig auf, um die Übung abzuschließen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Technische Tipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Halten Sie die Hantel während der gesamten Bewegung nah am Körper."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Verwenden Sie einen Hook-Griff für bessere Kontrolle beim Zug."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Ziehen Sie nicht mit den Armen – nutzen Sie die Kraft aus Beinen und Hüfte."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Fangen Sie die Hantel auf den Schultern, nicht in den Händen."
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
      [
        "type" => "header"
        "data" => [
          "level" => 2
          "text" => "Atemtipps"
        ]
      ]
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Atmen Sie tief ein, bevor Sie mit dem Zug beginnen."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Halten Sie den Atem während der explosiven Phase zur Rumpfstabilisierung an."
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Atmen Sie aus, nachdem Sie die Hantel gefangen und sich aufgerichtet haben."
              "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" => 1748075586
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
          "items" => [
            [
              "content" => "Verletzungen im unteren Rückenbereich"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Eingeschränkte Handgelenksmobilität"
              "items" => []
              "meta" => []
            ]
          ]
          "meta" => []
        ]
      ]
    ]
  ]
]

App\Twig\Components\Ui\Editor\EditorRender {#8184
  +title: null
  +data: [
    "time" => 1748075586
    "version" => "2.31.0-rc.7"
    "blocks" => [
      [
        "type" => "list"
        "data" => [
          "style" => "unordered"
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              "items" => []
              "meta" => []
            ]
            [
              "content" => "Schulterimpingement"
              "items" => []
              "meta" => []
            ]
            [
              "content" => "Eingeschränkte Handgelenksmobilität"
              "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 {#8171
  +includeScript: true
  +labelClass: null
  +containerClass: "mt-6"
  +adClass: null
  +showBgColor: true
  #kernel: App\Kernel {#14 …}
  #accountManager: App\BusinessLogic\User\Manager\AccountManager {#2927 …}
  #parameterBag: Symfony\Component\DependencyInjection\ParameterBag\ContainerBag {#686 …}
  #seoPage: App\BusinessLogic\App\Seo\SeoPage {#210 …}
}

[
  "faq" => App\Entity\Faq {#5268
    -news: Doctrine\ORM\PersistentCollection {#5251 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5253 …}
    #id: 1200
    #createdAt: DateTimeImmutable @1747914121 {#5263
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
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    #updatedAt: DateTimeImmutable @1747914121 {#5238
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
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App\Twig\Components\Ui\FaqComponent {#8228
  +faq: App\Entity\Faq {#5268
    -news: Doctrine\ORM\PersistentCollection {#5251 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5253 …}
    #id: 1200
    #createdAt: DateTimeImmutable @1747914121 {#5263
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
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      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#5301 …}
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[
  "question" => "Welche Muskeln werden beim Umsetzen mit der Langhantel trainiert?"
  "answer" => "Beim Umsetzen mit Langhantel werden Gesäßmuskulatur, Quadrizeps, Rücken und Schultern beansprucht, während gleichzeitig Kraft, Koordination und Ganzkörperleistung verbessert werden."
]

App\Twig\Components\Ui\RawFaqComponent {#8256
  +question: "Welche Muskeln werden beim Umsetzen mit der Langhantel trainiert?"
  +answer: "Beim Umsetzen mit Langhantel werden Gesäßmuskulatur, Quadrizeps, Rücken und Schultern beansprucht, während gleichzeitig Kraft, Koordination und Ganzkörperleistung verbessert werden."
}

[
  "faq" => App\Entity\Faq {#5299
    -news: Doctrine\ORM\PersistentCollection {#5298 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5296 …}
    #id: 1201
    #createdAt: DateTimeImmutable @1747914121 {#5303
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5300
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5294 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8287
  +faq: App\Entity\Faq {#5299
    -news: Doctrine\ORM\PersistentCollection {#5298 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5296 …}
    #id: 1201
    #createdAt: DateTimeImmutable @1747914121 {#5303
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5300
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5294 …}
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    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Ist das Umsetzen gut für den Muskelaufbau?"
  "answer" => "Ja, das Umsetzen eignet sich hervorragend zum Muskelaufbau, da es eine komplexe, explosive Ganzkörperübung ist."
]

App\Twig\Components\Ui\RawFaqComponent {#8332
  +question: "Ist das Umsetzen gut für den Muskelaufbau?"
  +answer: "Ja, das Umsetzen eignet sich hervorragend zum Muskelaufbau, da es eine komplexe, explosive Ganzkörperübung ist."
}

[
  "faq" => App\Entity\Faq {#5290
    -news: Doctrine\ORM\PersistentCollection {#5289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5287 …}
    #id: 1202
    #createdAt: DateTimeImmutable @1747914121 {#5292
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5291
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5285 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8335
  +faq: App\Entity\Faq {#5290
    -news: Doctrine\ORM\PersistentCollection {#5289 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5287 …}
    #id: 1202
    #createdAt: DateTimeImmutable @1747914121 {#5292
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5291
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
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    #translations: Doctrine\ORM\PersistentCollection {#5285 …}
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    #currentLocale: "de"
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    -published: true
    #publishedAt: null
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}

[
  "question" => "Was ist der Unterschied zwischen einem Clean und einem Power Clean?"
  "answer" => "Beim Clean wird die Hantel in einer tiefen Kniebeuge gefangen, beim Power Clean in einer höheren Position mit weniger Kniebeugung – dies erfordert weniger Mobilität."
]

App\Twig\Components\Ui\RawFaqComponent {#8379
  +question: "Was ist der Unterschied zwischen einem Clean und einem Power Clean?"
  +answer: "Beim Clean wird die Hantel in einer tiefen Kniebeuge gefangen, beim Power Clean in einer höheren Position mit weniger Kniebeugung – dies erfordert weniger Mobilität."
}

[
  "faq" => App\Entity\Faq {#5281
    -news: Doctrine\ORM\PersistentCollection {#5280 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5278 …}
    #id: 1203
    #createdAt: DateTimeImmutable @1747914121 {#5283
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5282
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5276 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8382
  +faq: App\Entity\Faq {#5281
    -news: Doctrine\ORM\PersistentCollection {#5280 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5278 …}
    #id: 1203
    #createdAt: DateTimeImmutable @1747914121 {#5283
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5282
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
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    #createdBy: null
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    #translations: Doctrine\ORM\PersistentCollection {#5276 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Kann ich als Anfänger das Umsetzen lernen?"
  "answer" => "Ja, aber Anfänger sollten zunächst grundlegende Übungen beherrschen und unter fachkundiger Anleitung trainieren, um die Technik sicher zu erlernen."
]

App\Twig\Components\Ui\RawFaqComponent {#8426
  +question: "Kann ich als Anfänger das Umsetzen lernen?"
  +answer: "Ja, aber Anfänger sollten zunächst grundlegende Übungen beherrschen und unter fachkundiger Anleitung trainieren, um die Technik sicher zu erlernen."
}

[
  "faq" => App\Entity\Faq {#5228
    -news: Doctrine\ORM\PersistentCollection {#5227 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5225 …}
    #id: 1204
    #createdAt: DateTimeImmutable @1747914121 {#5230
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5229
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5223 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
]

App\Twig\Components\Ui\FaqComponent {#8429
  +faq: App\Entity\Faq {#5228
    -news: Doctrine\ORM\PersistentCollection {#5227 …}
    -exercises: Doctrine\ORM\PersistentCollection {#5225 …}
    #id: 1204
    #createdAt: DateTimeImmutable @1747914121 {#5230
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #updatedAt: DateTimeImmutable @1747914121 {#5229
      date: 2025-05-22 13:42:01.0 Europe/Zurich (+02:00)
    }
    #createdBy: null
    #updatedBy: null
    #translations: Doctrine\ORM\PersistentCollection {#5223 …}
    #newTranslations: null
    #currentLocale: "de"
    #defaultLocale: "en"
    -published: true
    #publishedAt: null
    -publishedBy: null
  }
}

[
  "question" => "Wie schwer sollte ich beim Umsetzen trainieren?"
  "answer" => "Beginnen Sie mit leichtem Gewicht, um die Technik zu perfektionieren, und steigern Sie die Last schrittweise mit zunehmender Kraft und Sicherheit."
]

App\Twig\Components\Ui\RawFaqComponent {#8473
  +question: "Wie schwer sollte ich beim Umsetzen trainieren?"
  +answer: "Beginnen Sie mit leichtem Gewicht, um die Technik zu perfektionieren, und steigern Sie die Last schrittweise mit zunehmender Kraft und Sicherheit."
}

[
  "class" => "relative"
  "primaryMuscles" => [
    2
    3
    12
  ]
  "secondaryMuscles" => [
    5
    6
    7
    8
    13
    17
    28
  ]
  "displayFront" => false
]

[
  "class" => "relative"
]

App\Twig\Components\Anatomy\Avatar {#8401
  #container: Symfony\Component\DependencyInjection\Argument\ServiceLocator {#8484 …}
  +primaryMuscles: [
    2
    3
    12
  ]
  +secondaryMuscles: [
    5
    6
    7
    8
    13
    17
    28
  ]
  +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 {#8482 …}
  -liveResponder: Symfony\UX\LiveComponent\LiveResponder {#8483 …}
}

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

App\Twig\Components\Ui\Badge {#9625
  +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 {#9677
  +name: "Gesäßmuskeln"
  +url: "/de/ubungen/muskel/3-ges%C3%A4%C3%9Fmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9701
  +name: "Rückenmuskeln"
  +url: "/de/ubungen/muskel/12-r%C3%BCckenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9725
  +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 {#9749
  +name: "Bauchmuskeln"
  +url: "/de/ubungen/muskel/6-bauchmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

[
  "name" => "Ischio-Beine"
  "url" => "/de/ubungen/muskel/7-ischio-beine"
  "color" => "primary"
]

App\Twig\Components\Ui\Badge {#9773
  +name: "Ischio-Beine"
  +url: "/de/ubungen/muskel/7-ischio-beine"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9797
  +name: "Wadenmuskeln"
  +url: "/de/ubungen/muskel/8-wadenmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9821
  +name: "Trapezmuskeln"
  +url: "/de/ubungen/muskel/13-trapezmuskeln"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9845
  +name: "Vorderer Deltoid"
  +url: "/de/ubungen/muskel/17-vorderer-deltoid"
  +color: "primary"
  +small: false
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9869
  +name: "Schultern"
  +url: "/de/ubungen/muskel/28-schultern"
  +color: "primary"
  +small: false
  +selected: false
}

App\Twig\Components\Ad\AdSquareFluid {#9613
  +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" => "advanced"
]

App\Twig\Components\Training\DifficultyBadge {#9902
  +difficulty: "advanced"
  +small: false
  +link: true
}

[
  "name" => "Gerader balken"
  "url" => "/de/ubungen/ausstattung/4-gerader-balken"
  "small" => true
  "color" => "gray"
]

App\Twig\Components\Ui\Badge {#9947
  +name: "Gerader balken"
  +url: "/de/ubungen/ausstattung/4-gerader-balken"
  +color: "gray"
  +small: true
  +selected: false
}

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

App\Twig\Components\Ui\Badge {#9974
  +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 {#9998
  +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 {#10022
  +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 {#10046
  +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 {#10070
  +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 {#9883
  +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 {#8110
  +color: "fill-primary"
  +size: 8
  +centered: true
  +inline: false
}

App\Twig\Components\App\LoadingSpinner {#10127
  +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 {#10164
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "program"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "hidden md:block"
  "route" => "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d74f2e448?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 {#10200
  +route: "https://test.fitmetrics.ch/de/widgets/exercise/preview-6733d74f2e448?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 {#10238
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10271
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "close"
  +title: null
  +symbolDefsName: null
}

[
  "class" => "content-container"
  "title" => "Umsetzen mit Langhantel"
  "description" => "Das Umsetzen mit der Langhantel ist eine dynamische Übung aus dem olympischen Gewichtheben, die die gesamte Körperkraft, Schnelligkeit und Koordination fördert. Aufgrund ihres hohen Übertragungswerts auf sportliche Leistungen wird sie häufig in Kraft- und Athletiktrainingsprogrammen eingesetzt. Bei dieser komplexen Bewegung wird eine Langhantel in einer flüssigen Bewegung vom Boden aufgenommen und auf den Schultern in der sogenannten Front-Rack-Position aufgefangen. Die Übung trainiert eine explosive Hüftstreckung, verbessert die dreifache Extension und steigert die neuromuskuläre Effizienz. Das Umsetzen aktiviert wichtige Muskelgruppen im Ober- und Unterkörper, was zu mehr Kraft, Stabilität im Rumpf und muskulärem Wachstum führt. Richtig ausgeführt, unterstützt es sportliche Fähigkeiten wie Sprinten, Springen und Richtungswechsel. In der olympischen Disziplin ist es auch ein zentraler Bestandteil des Clean and Jerk. Die Integration dieser Übung in das Trainingsprogramm verbessert die Technik beim Heben, stärkt die hintere Muskelkette und steigert die Gesamtleistung im Krafttraining."
]

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

App\Twig\Components\App\PageSharer {#10311
  +shareUrl: "https://test.fitmetrics.ch/de/ubung/6733d74f2e448-umsetzen-mit-langhantel"
  +title: "Umsetzen mit Langhantel"
  +description: "Das Umsetzen mit der Langhantel ist eine dynamische Übung aus dem olympischen Gewichtheben, die die gesamte Körperkraft, Schnelligkeit und Koordination fördert. Aufgrund ihres hohen Übertragungswerts auf sportliche Leistungen wird sie häufig in Kraft- und Athletiktrainingsprogrammen eingesetzt. Bei dieser komplexen Bewegung wird eine Langhantel in einer flüssigen Bewegung vom Boden aufgenommen und auf den Schultern in der sogenannten Front-Rack-Position aufgefangen. Die Übung trainiert eine explosive Hüftstreckung, verbessert die dreifache Extension und steigert die neuromuskuläre Effizienz. Das Umsetzen aktiviert wichtige Muskelgruppen im Ober- und Unterkörper, was zu mehr Kraft, Stabilität im Rumpf und muskulärem Wachstum führt. Richtig ausgeführt, unterstützt es sportliche Fähigkeiten wie Sprinten, Springen und Richtungswechsel. In der olympischen Disziplin ist es auch ein zentraler Bestandteil des Clean and Jerk. Die Integration dieser Übung in das Trainingsprogramm verbessert die Technik beim Heben, stärkt die hintere Muskelkette und steigert die Gesamtleistung im Krafttraining."
  +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 {#10319
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10341
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10365
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10388
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10411
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10434
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10457
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10480
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10527
  +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 {#10582
  +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 {#10574
  -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 {#10616
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10648
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10671
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10694
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +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 {#10717
  #iconManager: App\BusinessLogic\Media\Manager\IconManager {#6057 …}
  +name: "instagram"
  +title: null
  +symbolDefsName: "networks-symbol-defs.svg"
}

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