How can boys make their legs longer?

In today's society, people have higher and higher requirements for their appearance. They not only want a smooth and beautiful face, but also want a better body. Many people participate in fitness exercises, hoping to grow muscles and reshape their bodies through fitness exercises. It is difficult to grow bones again through fitness after adulthood, but effective muscle exercises can make the lines of the legs more beautiful. So, how should boys make their legs longer?

1. Seated leg flexion and extension

Sit on the machine, put your feet on the pedals, keep the distance slightly wider than your hip joints, keep your body straight, pull in your abdomen and lift your chest, hold your hands on the handles, keep your upper back close to the backrest, relax your neck, keep your head close to the backrest, and look straight ahead. Take a deep breath, use the front and back of your thighs and buttocks at the same time, exhale at the same time, push the weight up, bend your knees slightly when you reach the top, don't straighten them completely, pause for one second, then take a deep breath, bend your knees at the same time, and return to the starting position.

This exercise does not require too heavy weight, because this is just a warm-up exercise, the purpose is to allow the knees to slowly move and adapt to the rhythm of training. You can practice 3-5 groups, 15-20 movements per group.

2. Weighted Squat

Place the barbell behind your neck, hold it with both hands, keep your body straight, look straight ahead, and place your feet shoulder-width apart. Bend your knees and slowly squat down until your thighs are parallel to the ground or slightly lower than your knees. Hold the position until your quadriceps contract and use your strength, push your legs and extend your knees to return to the original position. Squat for 2-3 seconds, hold for 1-2 seconds, and squat for 2 seconds.

The weight should be increased slowly, and do not increase more than 10 kg at a time to prevent forced muscle strain. When you reach your maximum weight, slowly reduce the weight and continue practicing. The number of sets and times depends on your physical fitness. It is best to do each set until you are exhausted, and then rest for a few minutes before continuing.

3. Incline plank supine leg raise

Lie on a standard 45-degree incline board and use the leg press machine to adjust the position of your feet so that your toes are parallel or apart. Inhale, push the pedals upward until your legs are fully straightened, and then slowly return to the starting position in a controlled manner while exhaling. Choose a moderate weight, between 50% and 70% of your maximum strength. Do 12 to 15 times per set, and do 4 to 6 sets.

4. Sitting Calf Stretch

Sit down, wear iron shoes (you can also tie dumbbells or sandbags to your feet), use the contraction of the quadriceps to straighten your calves, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale when the calves are straightened, and exhale when the calves are lowered. Focus your mind on the quadriceps. Both calves can be straightened at the same time, or they can be straightened alternately.