Personal trainer: These are the five 'must dos' to help grow your glutes - and how they helped to transform 地雷

  • British personal trainer Vikki Hill 株d five things that helped grow her glutes
  • Said you need to do 激しい 構内／化合物 解除するs and train 'の近くに to 失敗' each time?

By Sophie Haslett For Daily Mail Australia

Published: | Updated:

A personal trainer has 明らかにする／漏らすd how she transformed her glutes from flat and 非，不，無-existent to 一連の会議、交渉／完成するd and perky, and the simple 'must dos' you should follow to do the same.

British fitness coach Vikki Hill said there are five simple things that helped her to change the 全体にわたる 形態／調整 of her 団体／死体 - and not all of them 伴う／関わる slogging it out in the gym.

'My 最高の，を越す tips, as your experienced coach, on how to grow a 厚い dumpy,' Vikki 地位，任命するd on Instagram.

'器具／実施する these must dos and your glutes will grow. Be 患者 and 一貫した.'

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A PT revealed how she transformed her glutes from flat and non-existent to rounded and perky, and the simple 'must dos' you should follow to do the same (Vikki Hill pictured)

A PT 明らかにする／漏らすd how she transformed her glutes from flat and 非，不，無-existent to r ounded and perky, and the simple 'must dos' you should follow to do the same (Vikki Hill pictured)

BEFORE:?British fitness coach Vikki Hill said there are five simple things that helped her to change the overall shape of her body - and not all of them involve slogging it out in the gym
AFTER:?British fitness coach Vikki Hill said there are five simple things that helped her to change the overall shape of her body - and not all of them involve slogging it out in the gym

BEFORE AND AFTER:?British fitness coach Vikki Hill said there are five simple things that helped her to change the 全体にわたる 形態／調整 of her 団体／死体 - and not all of them 伴う／関わる slogging it out in the gym

HEAVY COMPOUND LIFTS?

The first thing the fitness coach said you need to do is 会社にする／組み込む 激しい 構内／化合物 解除するs into your gym 開会／開廷／会期s.

構内／化合物 movements are movements that 伴う／関わる さまざまな different muscle groups at the same time, like a squat, which 作品 the glutes, calves and quadriceps.

If you're looking to do a 激しい 構内／化合物 解除する, Vikki 最高潮の場面d a good example is a 負わせるd glute 橋（渡しをする） with a 激しい 負わせる.

The 重要な is 焦点（を合わせる）ing on glute 演習s that teach 孤立／分離 and 活性化, and hip thrusts and glute 橋（渡しをする）s are 広大な／多数の／重要な for this.

The first thing the fitness coach (pictured) said you need to do is incorporate heavy compound lifts into your gym sessions, which are movements that incorporate various muscle groups

The first thing the fitness coach (pictured) said you need to do is 会社にする／組み込む 激しい 構内／化合物 解除するs into your gym 開会／開廷／会期s, which are movements that 会社にする／組み込む さまざまな muscle groups

FOLLOW FOR 8-12 WEEKS

Vikki said change doesn't happen 夜通し, and you need to follow the same program for somewhere between eight and 12 weeks ーするために see results.

Vikki said you don't need to train every 選び出す／独身 day, but consistency is better than perfection, and so you do need to work on getting your workouts done each and every week ーするために see the 伸び（る）s.

The PT's third tip is that you should train 'close to failure', which is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine
The PT's third tip is that you should train 'close to failure', which is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine

The PT's third tip is that you should train 'の近くに to 失敗',?which is when you 徐々に 増加する the 負わせる, frequency, or number of repetitions in your strength training 決まりきった仕事

TRAIN CLOSE TO FAILURE

The PT's third tip is that you should train 'の近くに to 失敗'.

This is another word for 進歩／革新的な overload, which is?when you 徐々に 増加する the 負わせる, frequency, or number of repetitions in your strength training 決まりきった仕事.

This challenges your 団体／死体 and 許すs your musculoskeletal system to get stronger.?

You can either train 'の近くに to 失敗' by 増加するing the number of reps you do with your 負わせるs or by 増加するing the heaviness of the 負わせるs.

FOCUS ON EXERCISE FORM

But it's no use doing the 演習s unless you are doing them 正確に.

The PT advises you 支払う／賃金 の近くに attention to your form in every move, and do one move per fectly, rather than trying to get more done than is necessary.

If you're not 孤立するing your glute muscles in a workout move, you will never grow them, Vikki said.

Finally, Vikki (pictured) said 'complete' rest days are vitally important, as when you sleep and recover is when your body changes shape

Finally, Vikki (pictured) said '完全にする' 残り／休憩（する） days are vitally important, as when you sleep and 回復する is when your 団体／死体 changes 形態／調整

TAKING REST DAYS

Finally, Vikki said '完全にする' 残り／休憩（する） days are vitally important.

Many people who are trying to get in 形態／調整 think they need to work out every 選び出す／独身 day to get the results.

But in fact having 残り／休憩（する） days where you prioritise your diet, hydration and sleep are where the real '魔法' happens ーに関して／ーの点でs of change.

以前, Vikki 株d the five things that will help you 達成する your 負わせる loss goals 急速な／放蕩な,?and the first is 負かす／撃墜する to what you're eating.

'Be in a 10-25 per cent calorie 赤字 with your fo od, which means eating より小数の calories than you're 燃やすing,' Vikki said.

You should also eat between 100 and 120 grams of protein every 選び出す／独身 day. Good sources of protein 含む lean meat, eggs, fish, yoghurt and 酪農場.

Finally, Vikki said it's a good idea to do some 抵抗 training - which 伴う／関わるs using your own 団体／死体 負わせる or dumbells - between three and five times a week.

'Prioritise consistency,' Vikki 追加するd.

完全にする a 一貫した training 決まりきった仕事 every week to 増加する muscle, 改善する posture and 安定 and 減ずる chances of 傷害.'

For more （警察などへの）密告，告訴（状） about Vikki Hill, you can follow her on Instagram here.

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