In fact, we can also decorate our legs through the day after tomorrow. I once spent more than half a year exercising in the gym, which made my legs slender. Of course, these methods are given by the fitness instructor.
1 o'clock, sit on the leg flexion and extension machine, with your back straight and close to the backboard, hold the handrail with both hands, and hook the bar with the instep of your feet. The quadriceps femoris contracts, stretching the calf to lift the weight, and the quadriceps femoris fully contracts at the highest point, and the highest point contracts. Then slowly lower to the initial position and feel the pressure and control at all times. During the movement, don't leave your back and your hips.
The effect of this practice is very obvious, but it is a bit too tired. Basically, you have to do several groups every day, but some equipment must be done in the gym.
Usually at home, sometimes some improper practices will cause certain harm to your limbs, so it is best to do it under the guidance of a coach. There is a simpler way. Sit on the leg bender, press the bar with both ankles, keep your back straight against the board, and hold the stool bar with both hands.
The calf bends back hard, stops when the biceps femoris tightens, and then slowly returns to the initial position. Don't straighten completely at this time, which is good for protecting your knees. You should have a sense of control! During exercise, don't deform your hips and back, and try to keep them in place. As long as you keep training, I believe everyone can have a long and straight leg.