Mizunguko ya Mkono – Ndogo hadi Kubwa
Learn how to do Mizunguko ya Mkono – Ndogo hadi Kubwa with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Mizunguko ya Mkono – Ndogo hadi Kubwa 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 Mizunguko ya Mkono – Ndogo hadi Kubwa
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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Start Free TrialMuscles Worked by Mizunguko ya Mkono – Ndogo hadi Kubwa
Equipment
- No equipment
Calories Burned Doing Mizunguko ya Mkono – Ndogo hadi Kubwa
Calorie Calculator
MET 2.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Mizunguko ya Mkono – Ndogo hadi Kubwa
- 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: Mizunguko ya Mkono – Ndogo hadi Kubwa
What muscles does Mizunguko ya Mkono – Ndogo hadi Kubwa work?
Mizunguko ya Mkono – Ndogo hadi Kubwa primarily targets the Shoulders.
How do you do Mizunguko ya Mkono – Ndogo hadi Kubwa 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 Mizunguko ya Mkono – Ndogo hadi Kubwa good for beginners?
Mizunguko ya Mkono – Ndogo hadi Kubwa has a MET value of 2.5, indicating a low intensity exercise suitable for beginners.
What equipment do you need for Mizunguko ya Mkono – Ndogo hadi Kubwa?
Mizunguko ya Mkono – Ndogo hadi Kubwa requires: No equipment.
What are the benefits of Mizunguko ya Mkono – Ndogo hadi Kubwa?
Mizunguko ya Mkono – Ndogo hadi Kubwa strengthens the Shoulders.
What exercises are similar to Mizunguko ya Mkono – Ndogo hadi Kubwa?
Similar exercises to Mizunguko ya Mkono – Ndogo hadi Kubwa include Kuinua Mbele na Barbell, Barbell Overhead Press, Barbell Upright Row, Kusukuma Arnold na Dumbbell – Kukaa.
Is Mizunguko ya Mkono – Ndogo hadi Kubwa better than Kuinua Mbele na Barbell?
Both Mizunguko ya Mkono – Ndogo hadi Kubwa and Kuinua Mbele na Barbell target the Shoulders. Choose based on your available equipment and training goals.
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