提腿，伸腿交替进行，使腿部肌肉紧绷。
Raise and extend legs one after the other while clenching all leg muscles tightly.
举个例子，为了伸拉你的股四头肌，先向右侧卧，然后用你的左手抓住你的左脚踝，将你的脚踝向你的腿后侧提拉。
For example, to stretch your quadriceps, lie on your right side and grasp your left ankle with your left hand, pulling your ankle toward the back of your leg.
为了对这种将腿提离地面的作用力作出反应，骨头会拉伸各种骨细胞，并强迫它们适应，通常是透过增加细胞，这导致了骨头密度变得更高。
It bowed in response to the forces moving up the leg from the ground, stretching the various bone cells and forcing them to adapt, usually by adding cells, which made the bone denser.
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