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Your arms are important for balance as you run. Moving the arms in rhythm with your legs can also control your speed. Keeping your arms bent at a 90-degree angle keeps your biceps contracted, working them throughout your run. The forward and backward motion of the arms helps work your triceps and shoulder muscles.
Instructions. Swimming is mainly an upper body work out. It also helps to tone up those lower body muscles. The four strokes of swimming are of course Freestyle, Backstroke, Breaststroke and Butterfly. With a work out including the combination of all 4 strokes you will work out every muscle in the body.