Comparison of Exercise Cards: Analysis of Categories and Equipment

Classification by categories and primary muscle groups in the cards

A detailed analysis of the data shows how each card assigns a main category and identifies specific primary muscles for each movement.

Within the Anche e glutei category, the card for Stacco sumo con bilanciere lists the Grande gluteo, Quadricipite femorale, and Adduttori as primary muscles. Conversely, the card for Iperestensioni inverse al multipower, despite belonging to the same category, reports only the Ischiocrurali and Grande gluteo. A different configuration is found in the card for Rotazione esterna dell'anca da seduto con elastico, which features the Rotatori profondi dell'anca and Piriforme as primary muscles. Finally, still in this category, the entry for Pullover a ponte glutei a una gamba con kettlebell specifies the association with the Grande gluteo and Ileopsoas.

For the Petto category, the cards highlight distinctions in identifying target muscles:

• The card for Applauso con i gomiti in piedi lists the Gran pettorale, Deltoide anteriore, and Bicipite brachiale.
• The card for Distensioni petto da sdraiato a terra con kettlebell narrows the indication to the Gran pettorale (parte sternale) and Tricipite brachiale.
• The card for Allungamento dinamico del petto instead lists the Gran pettorale and Piccolo pettorale.

In the Spalle category, the card for Reverse fly da seduto alla macchina (presa parallela) reports the Deltoide posteriore and Trapezio medio as primary muscles. This data partially differs from the card for Face pull in ginocchio con elastico, which instead indicates the Deltoide posteriore and Trapezio inferiore.

For the other categories present, the following specifications are observed:

• The Braccia category is represented by the card for Preacher curl in piedi con bilanciere EZ, which indicates the Bicipite brachiale and Brachiale.
• The Pliometria category appears in the card for Sollevamento ginocchia alternato in piedi, where the Retto femorale and Ileopsoas are indicated.
• The Schiena category includes the card for Rematore inverso tra le sedie, with the Gran dorsale (Latissimus dorsi) and Trapezio medio as primary muscles.

Comparative analysis of the equipment indicated in the cards

The exercise cards also differ markedly regarding the requirements for the necessary equipment. Some entries exclude the use of external weights, while others define precise combinations of supports and overloads.

The cards that indicate "Nessun attrezzo (corpo libero)" with the option "Tappetino da ginnastica (opzionale)" as equipment include the following four exercises:

• Applauso con i gomiti in piedi
• Sollevamento ginocchia alternato in piedi
• Rematore inverso tra le sedie
• Allungamento dinamico del petto

On the contrary, the other cards require specific supports:

• Elastici: The card for Rotazione esterna dell'anca da seduto con elastico requires an Elastico (band), while the card for Face pull in ginocchio con elastico indicates a Banda elastica di resistenza.
• Kettlebell: This tool is associated with the cards for Distensioni petto da sdraiato a terra con kettlebell and Pullover a ponte glutei a una gamba con kettlebell.
• Bilancieri e dischi: The card for Stacco sumo con bilanciere prescribes Bilanciere, Dischi, and Fermadischi. The card for Preacher curl in piedi con bilanciere EZ instead specifies the use of an Bilanciere EZ, accompanied by Dischi and Fermadischi.
• Macchinari: For Reverse fly da seduto alla macchina (presa parallela) the requirements are Macchina a leva and Blocchi di carico o dischi, while for Iperestensioni inverse al multipower the card prescribes Smith machine, Dischi, and Fermadischi.