Exercise Sheet Comparison: Equipment and Muscle Groups

Technical exercise sheets allow for an objective analysis and comparison of the characteristics of each movement, examining structural parameters such as the reference category, the primary muscles involved, and the equipment required for execution. Objective and precise information helps to evaluate the differences between the various movement options.

Analysis of Bodyweight Exercises or Exercises with Minimal Equipment

Among the movements that do not require the aid of weights or complex machinery, several sheets specify the absence of equipment or the optional use of a mat:

- The sheet for the Plank ragno places the exercise in the 'Anche e glutei' category. The official data indicates that the associated primary muscles are the rectus abdominis ('Retto addominale') and gluteus maximus ('Grande gluteo'). Regarding equipment, the sheet lists 'Nessun attrezzo (corpo libero)' and, as an option, a 'Tappetino da ginnastica (opzionale)'.

• The Prayer push con ginocchio al petto is placed in the 'Pliometria' category. Its sheet lists the pectoralis major ('Gran pettorale') and rectus abdominis ('Retto addominale') as primary muscles, with the same indication regarding the optional use of a gymnastics mat.
• Also in the 'Pliometria' category is the Calcio avanti e indietro con stepback. Unlike the previous movement, this sheet indicates the hamstrings ('Ischiocrurali') and quadriceps ('Quadricipite femorale') as primary muscles, while keeping the identical equipment specification (bodyweight with an optional mat).
• A further variation requiring a light tool is the Stretching spalle riscaldamento con elastico. The sheet places it in the 'Petto' category and specifies that the primary muscles are the pectoralis major ('Gran pettorale') and anterior deltoid ('Deltoide anteriore'), indicating the use of a resistance band ('Elastico (band)').

Comparison Between Dumbbell and Kettlebell Movements

Free weights introduce significant distinctions both in the targeted muscles and in the specific equipment recorded in the technical sheets:

• The Step-up a una gamba con manubri belongs to the 'Gambe' category. The sheet lists the quadriceps ('Quadricipite femorale') and rectus femoris ('Retto femorale') as primary muscles, indicating the use of dumbbells ('Manubri') as equipment.
• The Svend press con manubri shares the use of dumbbells but is associated with the 'Petto' category. The primary muscles indicated are the pectoralis major ('Gran pettorale') and anterior deltoid ('Deltoide anteriore').
• The Press inverso a terra con manubri, also in the 'Petto' category and using dumbbells, shows a different muscle combination in its sheet, which reports the pectoralis major ('Gran pettorale') and triceps brachii ('Tricipite brachiale').
• The Press a un braccio da sdraiato con manubri, likewise placed in the 'Petto' category with the use of dumbbells, focuses according to the sheet on the sternal part of the pectoralis major ('Gran pettorale (parte sternale)') and the anterior deltoid ('Deltoide anteriore').
• The Sumo squat con kettlebell (variante 2) is classified under the 'Anche e glutei' category. The primary muscles indicated are the gluteus maximus ('Grande gluteo'), adductor longus ('Adduttore lungo'), and quadriceps ('Quadricipite femorale'), specifically requiring a kettlebell.
• In the 'Spalle' category, we find the Shoulder press a un braccio in mezzogenuflettersi bottoms-up con kettlebell. The sheet notes the use of a kettlebell and lists the anterior deltoid ('Deltoide anteriore') and triceps brachii ('Tricipite brachiale') as primary muscles.

Sheets with Heavy Gym Machinery and Equipment

Some movements require more structured equipment compared to traditional free weights or bodyweight:

• The Hack squat alla sled machine is associated with two categories, namely 'Anche e glutei' and 'Gambe'. The technical sheet indicates the quadriceps ('Quadricipite femorale') and rectus femoris ('Retto femorale') as primary muscles, while the required equipment consists of a sled machine ('Slitta (sled machine)') and weight plates ('Dischi').

- The Strizza schiena a impulsi da seduto su una sedia is part of the 'Schiena' category. The data in the sheet indicates that the primary muscles are the latissimus dorsi ('Gran dorsale (Latissimus dorsi)') and middle trapezius ('Trapezio medio'), requiring an equipment setup consisting of an EZ barbell ('Bilanciere EZ'), weight plates ('Dischi'), and barbell collars ('Fermadischi').