Comparative Technical Analysis of Twelve Exercise Files

Planning a routine based on specific movements requires a thorough examination of the characteristics reported in the individual information files. The analysis of data relating to categories, required equipment, and primary muscle groups allows us to highlight structural similarities and differences between the various registered exercises, without establishing training programs or making assumptions about obtainable physical results.

Classification based on the equipment required in the files

The technical files of the exercises highlight different equipment requirements for their execution, allowing the movements to be divided into distinct categories depending on the provided supports:

- Bodyweight exercises: Several files indicate 'No equipment (bodyweight)' as the equipment and, optionally, an 'Exercise mat'. This is the case for the Biceps curl alla sbarra ('Arms' category), the Squat ('Legs' category), the Tocco alternato della caviglia ('Plyometrics' category), the Passo laterale con mani alzate ('Plyometrics' category), and the Mezzo windmill in sospensione ('Abdomen' category). - Dumbbell exercises: The specific use of dumbbells is indicated in files such as the Bicipiti curl con manubri in split stance ('Arms' category), the Rematore su panca inclinata presa a martello a due braccia con manubri ('Back' category), and the Squat a una gamba con supporto (pistol) con manubri ('Legs' category). - Cable and machine exercises: More complex equipment is featured in the file of the Lat pulldown a terra a presa parallela ai cavi ('Back' category) and in that of the Flessione dell'anca in piedi ai cavi ('Hips and glutes' category), where a 'Cable machine with pulley' and an 'Appropriate handle' are required.

• Exercises with generic weights: The file for the Sumo squat con bottiglia zavorrata ('Hips and glutes' category) instead lists the use of a generic 'Weight (plate, dumbbell, or weighted vest)'.

Comparison between categories and primary muscle groups

The analysis of the individual entries shows how the same category or equipment can correspond to different indications regarding the primary muscles involved:

- Comparison in the Legs category: The file for the bodyweight Squat associates three primary muscle groups: Rectus femoris (referenced as Quadriceps femoris in the source data), Gluteus maximus, and Hamstrings. In contrast, the Squat a una gamba con supporto (pistol) con manubri does not list Hamstrings among the primary muscles, limiting them to Quadriceps femoris and Gluteus maximus. - Comparison in the Hips and glutes category: The file for the Sumo squat con bottiglia zavorrata reports Gluteus maximus and Adductors as primary muscles. The Flessione dell'anca in piedi ai cavi, belonging to the same category, presents a completely different muscle profile, indicating Iliopsoas, Rectus femoris, and Sartorius.

• Comparison in the Back category: In the Rematore su panca inclinata presa a martello a due braccia con manubri, the primary muscles indicated are Latissimus dorsi and Rhomboids. In the Lat pulldown a terra a presa parallela ai cavi, Lower trapezius is also added to these.
• Comparison in the Arms category: The Biceps curl alla sbarra lists Biceps brachii and Brachialis. If we analyze the Bicipiti curl con manubri in split stance, the file still reports Biceps brachii but replaces Brachialis with Rectus femoris.

- Comparison in the Abdomen and Plyometrics categories: The Tocco alternato della caviglia (Plyometrics) reports Rectus abdominis, External oblique, and Tibialis anterior, while the Passo laterale con mani alzate (Plyometrics) indicates Quadriceps femoris and Deltoid. In the 'Abdomen' category, the file for the Sollevamento front lever in sospensione indicates Latissimus dorsi, Rectus abdominis, and Transverse abdominis, while the Mezzo windmill in sospensione lists External oblique and Internal oblique.