Comparison of Exercise Cards: Categories, Equipment, and Muscles

Analysis of Bodyweight and Light Equipment Cards

The catalogue includes several exercise cards describing movements that can be performed without equipment or with small support tools. A comparison of the individual entries shows how they differ by classification category and by the muscle groups listed as primary.

• The card for Marcia ginocchia e palmi is listed in the 'Pliometria' category. The recorded equipment includes 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)', while the associated primary muscles are Ileopsoas, Retto femorale, and Trasverso dell'addome.
• The entry for Flutter kick in sospensione belongs to the 'Anche e glutei' category. In this case as well, the equipment lists 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)', but the primary muscles reported are limited to Ileopsoas and Retto femorale.
• The card for Allungamento della rotazione delle spalle alternato falls under the 'Spalle' category. It shares the same equipment indication ('Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)'), while specifying Deltoide posteriore and Trapezio superiore as primary muscles.
• The card for Split squat a una gamba con manubri e anello is classified in the 'Gambe' category. Unlike the previous entries, it requires 'Manubri' as equipment and lists Quadricipite femorale and Grande gluteo as primary muscles.
• The entry for Calf raise con manubri in piedi belongs to the 'Polpacci' category. Like the previous exercise, it specifies the use of 'Manubri', but records Gastrocnemio and Soleo as primary muscles.
• The card for Hammer curl prono su panca inclinata con elastico is catalogued under 'Braccia'. For equipment, it lists 'Elastico (band)' and reports Bicipite brachiale and Brachiale among the primary muscles.

Comparison of Barbell and Cable Machine Cards

Other cards record the use of loaded equipment or complex machines, highlighting different combinations of categories and primary muscles involved.

The cards using a barbell share a specific structure regarding the provided equipment:

• The card for Slancio con bilanciere belongs to the 'Sollevamento pesi' category. The equipment includes 'Bilanciere', 'Dischi', and 'Fermadischi', while the listed primary muscles are Grande gluteo and Quadricipite femorale.
• The entry for Stacco sumo con bilanciere falls into the 'Anche e glutei' category. It features the same equipment setup of 'Bilanciere', 'Dischi', and 'Fermadischi', but adds Adduttori to the primary muscles alongside Grande gluteo and Quadricipite femorale.
• The card for Curl polsi inverso con bilanciere in piedi is placed in the 'Avambracci' category. It requires 'Bilanciere', 'Dischi', and 'Fermadischi', indicating Estensori del polso e delle dita, Estensore radiale del carpo, and Estensore ulnare del carpo as primary muscles.

Regarding exercises linked to pulley machines, the cards report consistent details for equipment while varying by category and anatomy:

• The Goblet squat ai cavi is catalogued in the 'Gambe' category. The card requires 'Macchina a cavi con carrucola' and 'Impugnatura adeguata', recording Quadricipite femorale and Grande gluteo as primary muscles.
• The entry for Leg raise appeso ai cavi belongs to the 'Addome' category. It also uses 'Macchina a cavi con carrucola' and 'Impugnatura adeguata', specifying Retto addominale and Ileopsoas as primary muscles.
• The card for Rotazione esterna della spalla in ginocchio ai cavi falls into the 'Schiena' category. It involves 'Macchina a cavi con carrucola' and 'Impugnatura adeguata', indicating Piccolo rotondo and Sottospinato as primary muscles.