Comparison of Exercise Cards and Their Respective Categories

Analysis of Bodyweight Exercise Cards

Examining the data reported in individual exercise cards allows for a direct comparison of the classification, associated primary muscles, and equipment specifications defined for each exercise.

Within the category intended for the lower body and core, several cards require no mandatory equipment:

• Affondo laterale con pulsazioni: the card places this movement in the 'Gambe' category. For primary muscles, it specifies 'Quadricipite femorale' and 'Medio gluteo', listing 'Nessun attrezzo (corpo libero)' and 'Tappetino da ginnastica (opzionale)' under equipment.
• Crunch con estensione gambe alternata: positioned in the 'Addome' category, it lists 'Retto addominale' and 'Ileopsoas' as primary muscles, sharing the same bodyweight equipment requirements with an optional mat.
• Plank ragno: belongs to the 'Anche e glutei' category and indicates 'Retto addominale' and 'Grande gluteo' as primary muscles, also requiring 'Nessun attrezzo (corpo libero)' and an optional mat.
• Slanci laterali della gamba a stella: this entry falls under the 'Pliometria' category and reports 'Medio gluteo' and 'Trasverso dell'addome' as primary muscles, without requiring fixed equipment.
• Curl sollevamento gamba posteriore in ginocchio: also associated with the 'Anche e glutei' category, it presents 'Grande gluteo' and 'Bicipite femorale' as primary muscles, maintaining the bodyweight designation with an optional mat.

Additionally, there are seated options or upper-body exercises that share the same absence of complex equipment:

• Battito delle dita da seduto: classified under the 'Avambracci' category, it lists 'Muscoli intrinseci della mano' and 'Flessori del polso e delle dita' as primary muscles.
• Fette di palma in piedi: placed in the 'Braccia' category, it indicates 'Deltoide laterale' and 'Deltoide anteriore' as primary muscles.
• Battito delle mani al petto da seduto su uno sgabello imbottito: cataloged under 'Petto', it specifies 'Gran pettorale (parte sternale)', 'Gran pettorale', and 'Dentato anteriore' among its primary muscles.

Comparison Between Stretching Entries and Specific Equipment Entries

Comparing various entries highlights key differences both within stretching routines and among exercises that require dedicated apparatus or external weights.

Regarding the 'Allungamento' category, the documentation presents two distinct entries:

• Posizione della lucertola (variante 2): the card specifies 'Ileopsoas', 'Grande gluteo', and 'Retto femorale' as primary muscles, noting only the optional use of an exercise mat.
• Gate rock: while part of the same 'Allungamento' category, it differs in its primary muscle designations, listing 'Medio gluteo' and 'Tensore della fascia lata'.

Substantial differences are also visible in the cards dedicated to the 'Schiena' category, where the required equipment varies significantly:

• Trazioni a presa a martello alla dip cage zavorrate: this card lists 'Gran dorsale (Latissimus dorsi)' and 'Brachiale' as primary muscles. The entry designates 'Sovraccarico (disco, manubrio o giubbotto zavorrato)' as required equipment.
• Rematore da seduto ai cavi con presa supina: although categorized under 'Schiena' and sharing 'Gran dorsale (Latissimus dorsi)' as a primary muscle with the previous entry, it additionally lists 'Romboidi' and explicitly requires a 'Macchina a cavi con carrucola' alongside an 'Impugnatura adeguata'.