Comparison Between Bodyweight and Equipment Exercises

Characteristics of Bodyweight Exercises in the Catalogue

In the catalogue entries, several movements are classified by identifying the required equipment as 'Nessun attrezzo (corpo libero)', alongside 'Tappetino da ginnastica (opzionale)'. An analysis of these entries shows a variety of categories and primary muscles involved, even in the absence of structured weights or machines.

Here are the details regarding the bodyweight entries present in the catalogue:

• Thruster a corpo libero: Placed in the 'Gambe' category, the entry indicates 'Quadricipite femorale' and 'Deltoide anteriore' as primary muscles. The specified equipment is 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)'.
• Sollevamento delle anche (ginocchia piegate) (variante 2): Classified in the 'Addome' category, it lists 'Grande gluteo' and 'Retto addominale' as primary muscles, also indicating 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)'.
• Allungamento flessori del polso in ginocchio: Belongs to the 'Avambracci' category. The entry lists 'Flessori del polso e delle dita', 'Palmare lungo', and 'Flessore radiale del carpo' as primary muscles. The equipment specifies 'Nessun attrezzo (corpo libero)' with the option of 'Tappetino da ginnastica (opzionale)'.
• Alzate posteriori: Located in the 'Spalle' category, the entry associates this exercise with 'Deltoide posteriore' and 'Trapezio inferiore', defining the equipment as 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)'.
• Sollevamento gambe e mantenimento da sdraiato: Assigned to the 'Anche e glutei' category, it documents 'Retto addominale' and 'Ileopsoas' as primary muscles, with equipment 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)'.

Comparison with Exercises Using Equipment

A direct comparison with other entries highlights the differences relative to movements requiring specific equipment such as barbells, dumbbells, Smith machines, or generic external weights.

In the 'Gambe' category, for instance, while Thruster a corpo libero does not require tools, Squat con talloni rialzati e bilanciere requires 'Bilanciere', 'Dischi', and 'Fermadischi', recording 'Quadricipite femorale' and 'Retto femorale' as primary muscles. Also for the legs, Squat in ginocchio con bilanciere specifies the same tools ('Bilanciere', 'Dischi', 'Fermadischi') and the same primary muscles ('Quadricipite femorale', 'Retto femorale').

Regarding the 'Anche e glutei' category, the bodyweight movement Sollevamento gambe e mantenimento da sdraiato is contrasted by Hack squat al multipower, whose entry lists 'Smith machine', 'Dischi', and 'Fermadischi' as equipment, and 'Quadricipite femorale', 'Retto femorale', and 'Grande gluteo' as primary muscles.

In the 'Spalle' category, the bodyweight entry for Alzate posteriori differs from Alzate frontali con manubri su panca inclinata, which lists 'Manubri' as equipment and 'Deltoide anteriore' and 'Deltoide laterale' as primary muscles.

In the 'Braccia' category entries, Curl a un braccio con manubri su panca inclinata in piedi (Manubri) indicates 'Manubri' as equipment and 'Bicipite brachiale' and 'Brachiale' as primary muscles. Conversely, Kickback con bottiglia zavorrata indicates 'Sovraccarico (disco, manubrio o giubbotto zavorrato)' and focuses on 'Tricipite brachiale'.

Finally, in the 'Pliometria' category, the entry for Squat con salto con manubri lists 'Manubri' among the equipment, reporting 'Quadricipite femorale', 'Grande gluteo', and 'Gastrocnemio' as primary muscles.