Lingkaran Lengan – Kecil ke Besar

Learn how to do Lingkaran Lengan – Kecil ke Besar with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 2.5 Shoulders No equipment

Lingkaran Lengan – Kecil ke Besar is a No equipment exercise that primarily targets the Shoulders. It has a MET value of 2.5, meaning a 70kg person burns approximately 88 calories in a 30-minute session..

How to Do Lingkaran Lengan – Kecil ke Besar

A warm-up and mobility drill for the shoulders, involving controlled circular motions. You start with small circles and gradually increase to larger ones, both clockwise and counterclockwise.


💡 Instructions:


  • Stand tall with arms extended to the sides at shoulder height.

  • Begin making small circles forward with your arms.

  • Gradually increase the size of the circles.

  • After a set time, reverse the direction and repeat backward.

  • Keep your arms straight and your body stable.


⚠️ Common mistakes:


  • Bending your elbows

  • Letting your torso sway

  • Going too fast and losing control

  • Shrugging your shoulders

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Muscles Worked by Lingkaran Lengan – Kecil ke Besar

Primary Shoulders

Equipment

  • No equipment

Calories Burned Doing Lingkaran Lengan – Kecil ke Besar

Calorie Calculator

MET 2.5
Estimated burn
88 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Lingkaran Lengan – Kecil ke Besar

Type
No equipment exercise
Primary muscle
Shoulders
Secondary muscles
None
MET value
2.5
Calories (30 min, 70kg)
≈ 88 cal
Video quality
4K with male and female demonstrations

FAQ: Lingkaran Lengan – Kecil ke Besar

What muscles does Lingkaran Lengan – Kecil ke Besar work?

Lingkaran Lengan – Kecil ke Besar primarily targets the Shoulders.

How do you do Lingkaran Lengan – Kecil ke Besar correctly?

A warm-up and mobility drill for the shoulders, involving controlled circular motions. You start with small circles and gradually increase to larger ones,...

Is Lingkaran Lengan – Kecil ke Besar good for beginners?

Lingkaran Lengan – Kecil ke Besar has a MET value of 2.5, indicating a low intensity exercise suitable for beginners.

What equipment do you need for Lingkaran Lengan – Kecil ke Besar?

Lingkaran Lengan – Kecil ke Besar requires: No equipment.

What are the benefits of Lingkaran Lengan – Kecil ke Besar?

Lingkaran Lengan – Kecil ke Besar strengthens the Shoulders.

What exercises are similar to Lingkaran Lengan – Kecil ke Besar?

Similar exercises to Lingkaran Lengan – Kecil ke Besar include Angkat Depan Barbell, Barbell Overhead Press, Barbell Upright Row, Tekan Arnold Dumbbell – Duduk.

Is Lingkaran Lengan – Kecil ke Besar better than Angkat Depan Barbell?

Both Lingkaran Lengan – Kecil ke Besar and Angkat Depan Barbell target the Shoulders. Choose based on your available equipment and training goals.

Alternative Exercises

Angkat Depan Barbell
MET 3.5

Angkat Depan Barbell

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Tekan Arnold Dumbbell – Duduk
MET 5

Tekan Arnold Dumbbell – Duduk

  • Dumbbells
Terbang Terbalik Dumbbell – Membungkuk
MET 3.5

Terbang Terbalik Dumbbell – Membungkuk

  • Dumbbells

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