Wow, but she has a good posture Okay, it's great, but... Try it for now
I'll get you the 5 kg ones, wait What just went past? This is a great bad example My body line has to look like this But you're seriously inflexible I'm really stiff Try standing up (LOL) The power of STAR GYM! I'm in trouble
Let's edit this... - Like this
- No, wait Oh, wait
This should be edited out But Apink's songs were always good Which one was your favorite song? What? (Hair) - Wait!
- No, no We have the lady here - Please come on in
- No, no! [GYM-JONGKOOK] [PD] Are you cleaning up
for today's guests? Yes I think it's been almost a year
since I cleaned this place But do you usually wipe
sofas with wet wipes? But did I have clothes here
when LE SSERAFIM came? [PD] Yes Putting my clothes away... I didn't know my house was so spacious Try flipping the diffuser stick You can smell it, right? - Oh, I can
- Right? It's strong
The scent is strong Apparently, that has to be flipped
once in a while Hey, there's a wet tissue over there
that I used earlier Can I discard it? Bring it over They're here
They're here, right? Yes, girls
Come on inside Hello - Oh, you're the guy in the clips
- [PD] Hello - It's warm, it's warm
- Take a seat I met Namjoo at the gym yesterday She works out hard - It's not that, but...
- I did personal training yesterday You did, but when you see her walking
around, it's as if she's being dragged She has no self-will
Do you know what I mean? Oh, I do have it! People who enjoy working out
walk around passionately They go around like this But do you know how she walks around? Her trainer walks along,
and behind him, she goes... Her pelvis is also curled inward Why are you like that? My trainer said my pelvis
is set backward too much He told me to tuck it in,
so I went around like that - Oh, is that why?
- Yes My trainer went to the bathroom for a while And while he was in the bathroom,
I was on my phone for a bit And he said, "Are you taking a break?" Who? Your trainer? - No, you, sir
- Oh, me... Yes, yes Stop keep calling me "Sir" Because you girls keep calling me
"Sir," I had a shoot with some young idols, and they seriously thought
I was an "exerciser" as in a gym instructor - Really?
- Oh my But the appellation, "exerciser," is true That's true, but... - They didn't know I was a singer
- Oh my! Elementary students don't know us - They do
- They do - They don't
- Many people don't know - That's what you think
- Many people don't know us That's what I think [PD] If they don't know you're a singer
and think you're someone who works out, then is it their fault or yours? Darn it I actually pity them The fact they don't know your song... ♪ Black cat Nero, Nero ♪ Stop it, Namjoo (Kim Jongkook song compilation - Apink)
♪ Everything from head to toe is lovely ♪ ♪ I love you more today than yesterday ♪ I feel good ♪ There's one man ♪ (Of course)
"Of course!" Everyone in Korea knows you Is she always so contrived? Yes I thought we were going to see you
at the gym today So I came dressed in my workout outfit... This is what I actually wear
when I work out - I'm a subscriber
- Really? I'm aware Eunji works out really hard And Hayoung, you love soccer (The day of the Korea VS Uruguay match)
I need to watch the game at 8 o'clock - Ah, I'll wrap up before 8 o'clock
- It's driving me insane (GYM over watching the match in person)
I wanted to watch it in person Are you really going to
watch the game in person? - She can't
- I can't, we have "GYM-JONGKOOK" (LOL) "GYM-JONGKOOK" is important Soccer players watch my channel a lot Do you also like K-League? I check match scores
and whatnot For real? And I collaborated with them a lot Jeonbuk Hyundai Motors, Seongnam FC,
and Incheon United FC - Jongkook...
- She's better than me This girl only wears clothes from FIFA She only wears stuff from FIFA
when we rehearse - You also love soccer, don't you?
- I go crazy, I'm a maniac I was really curious about this, but which
Premiere League team do you like? I like Tottenham because of Heungmin But I like Manchester City now - NCT?
- NCT, NCT (LOL)
Not NCT - Because Haaland joined recently
- He's so good - Haaland
- Oh, Haaland Bloom (LOL) Orlando Bloom? (LOL) My manager used to be a soccer player - Oh, hello
- Really? Hello - But I have a question
- Yes, go ahead I'm so happy today
I love that you have so much to say [PD] Shouldn't Apink introduce themselves? - When we have idols as guests
- They should, they should They'd introduce themselves individually But Apink doesn't have a greeting - Do you? Do you still do greetings?
- We do, we do But our greeting has changed recently - Shall we stand up to do it?
- Let's do it, let's do it, for real? - We can't do it sitting down
- Must you go to such extents? We need to do our best - Hello, we're Apink
- Hello, we're Apink - Yes, and we'll continue to be Apink
- Yes, and we'll continue to be Apink What? Since we're in our 12th year, people often ask us about
how Apink will be after such a long-running So we're trying to get away with it by saying, "We'll continue to be Apink" - You'll continue to be Apink?
- That's right, that's right After our concert, we'd always hold hands and say, "This has been Apink" But then, Namjoo suddenly said on stage, "No, we're going to continue" And suggested we should say,
"We will continue to be Apink" So we thought, "Oh?" But doesn't that seem a bit sad? - Oh, why?
- No - It's not like that...
- We were so touched What's your MBTI? - T, you're a T, right? Totally a T
- Your MBTI must be T I'm an ISFP Oh? Oh my - You're an ISFP, but work out really hard
- It doesn't make sense, does it? But excluding workouts, I love just lying around Ah, I guess he's just into working out When I come home, The moment I turn on Netflix after
washing up and getting ready to sleep... Me, too
Me, too That's the happiest moment of my day - That's right, that's right
- Me, too I mean, ISFPs sign up for the gym
and never go to work out That's just a matter of
personal tendency... - Isn't that because you hate working out?
- Not because you're an ISFP... Didn't you work out when you were young? But not something static like
personal training... - You like active workouts!
- That's right With bowling and table tennis as well - Boxing, too
- Golf, golf - That's what ISFPs are like
- Does she not do it long enough? About a week? - What's the matter with you?
- Isn't that what ISFPs are like? Once I'm into it, I do it like mad I want to be hooked on workouts
Help me get hooked - Help her get hooked today
- Help her get hooked today - I want to enjoy it
- Bomi, did you gain weight? I did
Why? (LOL) (Bomi is hooked on the truth...)
No, because... No! I meant it in a positive way Oh, because I lost too much weight
back then? Yes, when you were on "Running Man" - That's right
- That's right - Everyone pitied her
- She looks great right now But I need to build muscles from here - But they're still flab at the moment
- Of course You're a bit old now, right? (Born in 1993)
No, we're still young (Born in 1991)
No (Born in 1993)
(LOL) (Born in 1996)
But we're younger than you think - I know you're young
- I'm also young - You...
- (Born in 1995) Twenty-eight - Oh, really?
- Yes Are you only 28 years old? Oh, "only?" - Wow, you are really young
- You're... Fifty? Stay put! What do you mean by fifty? (Born in 1976)
I'm 48 years old I'm not that old! - Wow, but we really should work out
- Your self-management is incredible I seriously... I can't dare to say you're my role model,
but I... Put me down as one of your role models To do so, I feel like
I have to work out every day - Every day, that's right, every day
- But it was one of my goals I think working out can slow down the aging That's right Since we mentioned skin I don't do anything to mine - Really?
- All I apply are toner and lotion And I only started applying
sunscreen this year (Whaaat?) Can't we just work out? Isn't this a talk show? - It's because the talk is excellent
- I love it Then, can we start after having
ramyeon? That sounds good - Do you eat ramyeon these days?
- Do you eat ramyeon? - I eat ramyeon now
- I heard he eats them these days You just have to work out hard - Oh, eat and work out hard?
- That's right I have ramyeon almost every morning What? Then have you ever gained weight? - You don't gain weight
- Not at all? You just have to work out Think of it as fuel when you eat it,
and work out But he can't possibly gain weight
even if he has ramyeon because he also worked out his muscles
for an hour or two yesterday Wow Your only cardio is soccer? He was teaching Rain I was about to head home, but Rain came Wait, not this rain "Rainism" (Question out of personal interest?)
Is that where he works out? - Why? Rain
- Rain, Rain But suddenly, he said, "Oh, what?
You should call me when you're here" So I said, "We should work out then"
I was actually planning to leave - But I worked out with him again
- Oh, that's why That's it
That's why I worked out more But the instructor told you off for
working out your lower body yesterday What happened? It's not like that... I worked out
my lower body yesterday But then, I worked out again
because Jihoon came Since I was working out my
lower body again in the corner, he asked if I was out of my mind Because I was doing too much I thought that gym was yours - It wasn't?
- That's what many people think - No, no
- It isn't - I'm totally irrelevant
- I thought so because you kept scouting No, I'm just recommending it to people
with whom I have affection Then, do you have a share? - I don't have a share
- Not even there? I guess, when you went to the States... - You really do watch my content a lot
- I told you I'm watching you He came to me first and asked
me about the workout So I told him, and I was doing my workout That guy went to work out, but he was doing it ridiculously More so than working out well or not,
I can't let people get injured That's right, that's right You mustn't work out to get injured - That's why...
- I should try working out weirdly People who work out have this
friendship of some sort Ah, that's right, that's right [PD] Don't we have to introduce
them individually? - Everyone knows them
- Individual introduction? - We'll do it once
- Can you introduce yourselves? Yes, yes Hello, I'm Bomi in Apink I'll have fun learning
how to work out today Okay Hello, I'm finally at "GYM-JONGKOOK" - I'm Namjoo in Apink
- Yes Hello, I'm Hayoung, the youngest in Apink
Nice to meet you Okay Yes, hello, I'm Apink's leader Chorong
Nice to meet you Hello, I'm Eunji, the next-generation
gym trainer of Apink, nice to meet you I mean, Eunji taught workouts to
Hayoung and our dancers when we went abroad So, I called her "GYM-Eunji" GYM-Eunji?
GYM-Eunji isn't bad Since you work out hard, you've become more attractive with age - Oh, I'm not kidding
- Thank you - Sir! How about a woman who works out?
- I should be happy about it, right? - Huh?
- How about a woman who works out? I'd be grateful for a woman who works out What about a woman who doesn't? Goodness, the same goes
for a woman who doesn't... (LOL) Honestly, I like women who don't
stop me from working out the most I have hardly any conflicts My only conflict arises from workouts No, but why would anyone stop you
from working out? Isn't it great? - But then!
- I think it's great We say, "Why would anyone stop him?" But his girlfriend could stop him Because I saw the instructor
stopping him yesterday! - I don't drink, smoke, or hang out
- Oh my, oh my I just stay at home, work, and work out - But why?
- Yeah, the best boyfriend material But he works out for seven hours It's an anniversary, so you're on a date
You're on a date, but he goes, "Babe, I'll be right back from the gym" Join him
Why not? And he doesn't return He comes back in about seven hours I will return Let's say I went on a date
with my girlfriend But I went on a date without being able
to work out early that day Then, I have to go and work out anyway You can go after the date But I get really nervous My girlfriend won't let me go And I have to stay till really late Wait But I really want to go...
No, I have to go! This is a bit... You're starting to provide reasons But let's say that day is an anniversary Sigh, an anniversary Are you contemplating? Then I should've worked out in advance Then, I have a question Have you ever not worked out
for a single day? Have you ever done this?
Have you ever done this in the bathroom on a long flight?
I think you would've done so I think he would've done this in his seat - That, I did before
- Right? When I travel abroad
or have a shoot overseas, then I work out substantially before
I take the flight Then, I can eat, supplement my nutrition, and rest on the flight And I can head straight to the gym
after I get off the flight So, it isn't a problem at all I play soccer every week If it coincides with an anniversary
or whatnot... Yes, then what would you choose? Attending soccer is mandatory - Why? She can go and see him, I'd go to him
- I mean, it's an anniversary - Are you serious?
- I'd pack lunch and go to see him - Let's say you couldn't work out for a week
- A week? But it's an anniversary
with your girlfriend You have a reservation for a meal, but this food is really greasy - Eating is fine
- Is it okay? - Because I can work out later
- But you can't work out on that day Because your girlfriend... - I can't work out on that day?
- You can't This is hilarious This is driving me nuts She wants to stay with you
till the next day Until the next day? Why does she want to be with me
for so long? In that case, it would be nice
if she allowed me to go and work out for a bit (GYMnuine) - What if your girlfriend wants to join?
- If my girlfriend wants to join... Well, that wouldn't be too bad But you actually think it's disturbing,
don't you? No, rather than finding it disturbing,
my girlfriend's workout will end quickly Then, I'll keep feeling (He must find it disturbing)
self-conscious, right? Anyway, I always get asked,
"Is it me or workouts?" How did you end up hearing such a question? No, isn't it strange to ask
that kind of question? No, how far must you go
to hear such a question... Isn't it weird to hear such questions? I think I'd ask - You think you'd ask?
- I'd totally ask What? Why? (LOL) - There's only one time
- There are only 24 hours But she must've been upset that you
prioritized workouts over her But aren't love and exercise
separate things? But this is what I think Exercise is something that you share
your life with And your marriage partner is also someone
who shares time with you That's where priorities must change Seriously... (LOL) So, your girlfriend hopes to be with you But why does it have to be that time? Huh? (LOL) Then, I have a question
Do you spend most of your time with your girlfriend
when you don't work out? - That wouldn't be the case
- Exactly (LOL) We have the lady here Okay, please come on in No, no! Then, you could meet someone at the gym But when I work out, I only focus
on the workout Yeah, that's right We're all just colleagues at that moment Can you possibly be drawn to something else
at the gym? When it's so tough? If there's someone who makes
too much noise, like "Ugh" Oh, there are people like that - Then, I can't help but be drawn to look
- But seriously, Jongkook... He sounds happy - Usually, I'd go...
- Doesn't he go, "It's so good!" "Ugh, ugh"
That's what I do But Jongkook just goes "Ah! Ah!" (LOL) - I play your clips when I work out
- What? I play "GYM-JONGKOOK" to motivate
myself when I work out You know the sound of metal
from workout machines, right? That stimulates people who work out I've never tried it - Workouts?
- Personal training? - Yeah
- Why do you not work out? - She does Pilates
- She does Pilates Oh, wait! - Tell us why you're here
- Oh, yeah Why are we here? Oh! - Oh, we forgot to talk about that
- Apink! Is making a comeback! The title song of our 10th mini album
is "D N D" It's an abbreviation for "Do Not Disturb" "Do Not Disturb" - "D N D" when I'm working out
- That's great Don't bother me! - It's great for workouts
- It goes so well - Please play "D N D" a lot
- It goes so well Wait, let's sing it for him Really? ♪ Just D N D now,
no one can stop you ♪ ♪ Keep walking ♪
♪ Find your way in your way ♪ ♪ Just D N D now ♪ What was it? ♪ Better, better, better move ♪ ♪ Believe in yourself as you are ♪ Wow, awesome...
You started without even finding the key - How are you so in sync?
- Come on We're lit We're lit But Apink's songs were always good - So, I always look forward to them
- Thank you Which one was your favorite song? What? Okay then, which one of these
isn't Apink's song? "HUSH" "Dumhdurum" "Ah-Choo" "LOVE" "Remember" I always sang along to your songs when you released songs What was that song? I'm sure there's footage for this (♬ Ah-Choo - Lovelyz)
Ah-Choo! I listened to your songs a lot
when I was in the army Really? What was your favorite song? "Mr. Chu" (Wow) (♬ Mr. Chu - Apink)
♪ Mr. Chu, on my lips, Chu ♪ ♪ In a sweet way, Chu ♪ ♪ You shake me up ♪ Anyway, workouts How are you planning to work out now? My workout is hiking - Not bad
- Once a month (It is bad) I've tried a lot - I've tried pole dancing
- Once a month, huh? You did pole dancing?" Yes, you should try pole dancing - But seriously, that...
- I think it'll suit you well - It totally needs muscle strength
- With your upper body It does sound amusing None of the other exercises
defined my waistline But pole dancing defined my waistline... Are you serious? Have you ever tried working to be in the shape of
whom you aspire to be? No, I haven't (LOL) My biggest weakness is that my
calves are pretty big But unless I carve my bones out,
I can't... - We call her ankle "Astro Boy ankles"
- Wait, Chorong ♪ Astro Boy! ♪ You can make your calves bigger Oh, relatively? And also, I don't have hips - But how would you...
- Wait, this... That can be done Can it be done for the hips? - To some extent, with the hips...
- Through a surgical procedure? - If you build your thighs...
- Not through a surgical procedure! I do Pilates, but my hamstrings
are really short So I can't build my hips even if I do
hip-up workouts Weight training will solve your problem Wow! Oh!
That's hopeful I can't squat down - Because this bit is short
- The Achilles tendon! - Ah, there are people like that
- Can you extend the Achilles tendon? So, I can't snowboard or ski... (LOL) It definitely has an effect if you do bending stretches
for ankle movement range My shoulders are asymmetric (LOL) You must work out your back for this - Then, will it get better?
- Yes, of course But then, you said you don't find it fun You will find it fun - When you feel the changes in your body
- That's right That's right! That's why I went to the gym five times
a week when I was seriously into it When you look at yourself in the mirror
as you take a shower... (Oh? This is my body?) - That's what you always do
- No There are such moments
And I surprise myself When I wore leggings in the practice room
last time, you said, "Wow" Oh, but I don't want to build myself
to that extent I want to build up my core muscle A few days ago, we went to Hong Kong
And I taught Hayoung at the gym She does come up, but with her waist She uses something else to come up Since I only focused on cardio... So, she doesn't have any muscle
at the upper abdomen And when you press her lower abdomen,
you can feel her organs What does that make me
if you say such things? You don't need to have abs But just regard it as wearing
a natural waist support I really need that You need that to make your back better
And look at how you're sitting right now You're sinking in Look, look at how I've been sitting
since earlier on I'm upright - When people with a good core sit down...
- I should sit like this regardless of you I want to try living in good shape Yeah, life is short - Yeah, we only lose weight
- Please help us, sir But she's only like this
for a short while, right? - Yes
- Yes It's just a digression, but what should I
do if I sweat too much? Why is that? - I think you're unhealthy
- Does it happen when you're unhealthy? Yeah, isn't that the case
if you lack stamina? You must maintain your stamina So it's best to do weight training
when you're young It's a stock that doesn't fall When you buy stocks, you fear
that they'll fall, right? But if you do this consistently... - It keeps increasing
- That's so true This doesn't disappear We're going to try working out
with a goal today It's great that we came here
It's great that we came here First, I'll see how you use your bodies and set the basic composition
for your workout today We have plenty of things that we can
lift at home So I'll check your posture and whatnot
from here - I should've brought weights from home
- I'm confident But Jongkook, why is the
"Couple of the Year Award" from the Entertainment Awards over here like this... - Why is that there?
- Why is it lying around here? - Your head, watch your head
- Who were you a couple with? - Who was it? Was it Jaesuk?
- [PD] It was with Jaesuk, yes With Jaesuk (Hair)
Today, initially... - Wait!
- Wait! No! Let go, let go - The length
- Look at the length, look at the length It's mine (Confirmed as GYM-JONGKOOK's hair)
It's Jongkook's - First, some of you have learned workouts
- I'm scared For you to tone your hips... Some people only do hip workouts daily, but in fact, the hamstrings must fill up
to support the hips That's right So, the best workout for the hamstrings
and your hips is a stiff-leg deadlift But you need to learn this well Because if you don't, you'll be
straining useless areas Okay, Eunji
This is 3kg, it doesn't weigh much Hold them in both hands Wow, I'm nervous It's my first time seeing Eunji get nervous Wow, but she has a good posture Great - Wait
- Yes Stop, okay - It's great
- Wow, wow, it's here, it's here It's here! It's here! You could sweep your thighs
with the dumbbells a bit more - Oh, is it too far?
- Yes, it's too... That's it
Oh, hey, that's perfect Usually, it's better to keep the weights closer to your body for deadlift workouts So when you go down, especially for the stiff-leg deadlift, you shouldn't bend the back of your legs
too much But it isn't good for your joints
to straighten them out completely Keep them slightly bent - Go ahead
- But this is too light - People who work out must feel anxious
- Is it light? Try it We have plenty of weights (LOL)
"We have plenty of weights" Try it for now
I'll get you the 5 kg ones, wait Okay What just went past? Seven Eight Nine Stand up all the way
Strain and tuck your pelvis in That's it, once more
Try five more, and go In the lower section, one! Don't raise your head too much
Lower your head slightly, that's it! Three
Keep your upper body fixed Tuck in all the way on the count of five
Tuck your hip joints in, tuck them in That's it, let's do it once more
Go, five Tuck your hip joints in
Tuck them in all the way There you go, you're done From what I'm seeing now, you're good
You've got a good waist curve - Your disc is okay these days, right?
- Yes - Since you started working out
- Yes You're okay, you're good Work out like this
If you need heavier weights, I'll bring you the bar later Do you want to work out in there
for a while? (LOL) - Wait, I'll be right back
- Eunji Tuck your hip joints in all the way
All the way, you need to tuck them in That's it Don't let the dumbbells slip forward Oh, nice
You're good - It's fun
- You should come to the gym once It's fun - I'm sweating, it's nice
- Is it? Is it nice? Let's try one more
You should do at least three sets Lift it Tuck your hip joints in
Tuck your hip joints in Okay, done, done, done What do you think?
Can you feel it at the back? - Yes, it’s nice
- Can you feel it? You're doing great
Your posture is excellent You could add more weight later - I usually do it with heavier ones
- Right? You just have to focus more on keeping the weight close to your body Then, when I do side bends, is it better to keep the weight near
my body or apart? - I don't recommend the side bend
- Why? This isn't good for people with a bad back It's okay to bend backward, maintaining
the shape of your spine But going to the side or rotating
isn't good for you When you do core workouts,
there are workouts where you have to maintain your core
when your body is tilted, right? Those kinds of workouts are okay I find it challenging to extend
when I do pulling workouts Because I lack flexibility in this part. Can I work on that with you for a second? - Yes
- Okay You girls... Wait Take a short break Try lowering it Look at this
It's great It's nice
It's great (End of personal training) - It's so nice
- Yeah, it's great (Outside, they're carrying out
a league of their own...) - Done, done, it's been solved
- Ah, it's done This house knows what it's doing,
as expected I'm good at isolation Hey, but why are her shoulders so broad? No, no No, it's because your shoulders
are beautifully straight Yeah, they're pretty - My shoulders...
- You have the shoulders of an athlete Seriously, the shoulders are straight! - A body-building athlete?
- Yes Okay, Bomi I could get complimented That's right Your posture right now... I haven't started yet
No, it's not like that Now, now, now, now Holding this, and then...
My hips are too far back, right? - They're too far back
- Slightly forward Even now, you're consciously
standing like this - Because she practiced too much
- Yes - She did the "gorilla" mimic for too long
- You should tuck your pelvis in a little I did the "gorilla" mimic for 12 years (Oh, LOL) Her bum is so cute Wow, you...
Darn it This is a great bad example It's a great bad example - At least it helps
- A bad example! Oh - A bad example!
- Never do it like this, everyone! Face the front You bend this completely
and push your hips out like this But this is really bad for you Just lower it nice and easy (LOL) She looks so uncomfortable Wow, you're bending your back so much Your head
You keep raising it But it feels good (LOL) Bomi, stand up Tremble, tremble It's so tough This bit, right? Place your hands on your
thighs like this And go all the way down,
following your hands You don't have to open your chest like that Just as you are
Come right down - She looks like a gorilla, no matter what
- All the way down as you are - Oh, there you go, there you go
- Oh, is this right? Your head
Try lowering your head slightly - Oh, that's it
- Oh? It's slightly more comfortable - This bit is better than before, right?
- But it felt better earlier Wait, stop Stop pushing your hips out when you do this Just bend down from here Oh, why do I push my hips out? - Go down as you are! As you are!
- Great job, great job - That's it, go down as you are, that's it!
- More, more - Ah, okay, okay, I get what you mean
- That's it, that's it Get up from there
Try standing up It's like I'm in the bathroom... Now, from the hips... Your hips
That's it! That's it You're using your hip joints right now Oh, I'm sweating so much From doing this? I sweat a lot these days That's it, and tuck your hip joints in
That's it - Am I doing a good job?
- Yes, nice Our instructor is becoming
increasingly haggard All the way, your head...
You need to lower your head more and more Oh, that was great
That was great just now Nice and easy, that's it
Try coming up, come up as you are - I'm relatively athletic, aren't I?
- Tuck your hips in, tuck your hips in - Yes
- I am slightly athletic You don't have to bend your hips
to tuck them in You can just come in as you are But in your mind, this bit has to
tuck in as you stand - My whole body is drenched
- Try standing up, that's it - From here...
- For real? That's it - It's so tough
- Okay There you go
Put it down Don't do this If you open this up, this bit
will naturally bend That's right because my body line has to
look like this when I dance - I seriously open up like this
- That's right, that's right - That's right
- Yes - We're all like that
- That's why But you shouldn't work out like that Idols have bad backs because
they bend them forcibly Even if my back is neutral,
my hips are like this Like this, like this - Are you standing neutral?
- Isn't he a Centaur? A Centaur Hey What are you on about? You must do squats You must do squats with weights - This? This kind of squat?
- Yes Then it'll be downright effective - Oh, for the hips?
- Totally People who are dissatisfied
with their calves, in terms of ratio, should go from
the calves and thighs like this What if I'm dissatisfied
with my thighs as well? Huh? Having just thick thighs is entirely different from having thighs
that have grown thicker as the fat thins out through exercise With a lot of fat... What's this? Is it a personal talent?
What kind of personal talent is this? You can sit back down now
Stop He told you to sit back down I do cardio or Futsal - Do you play Futsal?
- Yes Come and join our team once in a while - Do you have a woman's team?
- We play every week on Thursday - Oh, women come to play at times
- Please invite me, I mean it I'd love to We have a lot of professional
soccer players - So we have great fun
- That sounds great Okay - Oh, excellent posture
- You're good Oh, but... (LOL) It isn't bad, but hear me out
So... Focus! You need to know
which area you're working out - So, Hayoung...
- You're working out your arms, aren't you? Which part are you working out? - Me?
- Yes - "Which part are you working out?"
- Here Yes, the hamstrings and the hips That's it
When you go down substantially, and there's eccentric contraction, try it and see if you're focusing on
that area when it stretches That's it
Are your hamstrings and hips extending? Yes But you're seriously inflexible - Yes, I'm really stiff
- It's okay, it's okay - Okay, you lifted it, right?
- Tap in, tap in Try standing up The hips must tuck in
as you stand up, tuck in You're tucking your hips in five stages All the way up as you are
All the way Wow, this isn't easy It's great so far
It's great as you go down And what did you do from here?
Strain your hips as you go up Squeeze it and stand up as you are - Stand up, stand up as you are
- As you are, as you are, as you are There you go
Oh, you did it Stand up You did it
Great, great But why did your chin go like this
when you stood up? Because my left profile is better Why did it go like this? This is my default setting
A default setting You should instead do workouts
like these, which make you tense Doing just this much will
tone your body beautifully So all you need to do are these You don't have to do heavy-weight training But instructor, I think you'll do a great job
giving body consulting - What do you mean by "instructor?"
- Instructor, what about me? Eunji, I think it'll be nice if you
work on building your body Like body photoshoots? - Because you pay that much effort
- That's right You could enhance your charms as you mature if you work out What about me? - You've never worked out before, have you?
- Yes I'll take a look at your squat Let's try the squat
Go Try doing it comfortably Get up (LOL) Let's do it based on the bare-body squat Great
Try getting up It's nice that you're not
hyperextending your back Try sitting down as far as you can Yes, try sitting down
Try sitting all the way It's okay
The back side is okay There's no hyperextension
Okay There you go
Try standing up Oh, not bad Don't bend your back, nice
This is nice Okay, try sitting
And stand up from here The hips need to come in
They need to come in now That's it You're sitting nice and clean You're not bending a lot
Great, try standing up Oh, great From here, try holding your big toe
at the front and sit all the way down Try sitting all the way down Hold your big toe, and the arms
must go inside, that's it Do I have to sit this much? Of course
When you carry something on your back or do the goblet squat,
where you have a weight at the front, you need to reach this point
for a full squat So you need to practice flexibility
like this first And when you do the squat after that,
it minimizes butt winks What's a butt wink, instructor? A butt wink is when your hips sink after reaching a certain point
as you go down That's terrible for your spine Slowly The hips are sinking here That's it!
Yes, get up Yes, that's it Tuck in your hips
The hips came in too quickly All the way, that's it
Try standing up That's it
Stand up while maintaining that That's it If you do a lot of bare-body squats
at home in this state, it's much more effective But you need to do a bit of
weight training at the gym later All right Namjoo Let's show them what you've learned
so far at STAR GYM STAR GYM where we both go
working out! The power of STAR GYM! The glory!
I'll show you! Okay, oh Okay, try standing up (LOL) Try it Try it, it's okay
All the way, that's it Oh, stand up
Goodness me The bottom of your back is curled up a lot That's it, that's it
No, uh... Stand up I'm in trouble
Let's edit this, and do it again You're going to get scolded by your trainer You need to fold your hip joints,
but you bend your back - Oh, hip joints
- It's the hip joints that must fold - Like this?
- Oh, that's it Yes, fold it like that instead Oh, nice - It's this, right?
- That's it, do that instead Okay, let's go - Like this
- Why is she so funny? Sweep, sweep, sweep Right? Okay, from here How should the mechanism work? Your hips must tuck in
Try tucking in - Now?
- You need to tuck in now - Like this?
- You're curling your back as you tuck in - Like this?
- Come in as it is from here - Just tuck in
- As it is! That's it, again Slowly Tuck in as you come up
Oh, your back is curled up, do it again Oh, from the hips? That's it, hips! - Like this
- No, wait Wait, this should be edited out Wait, wait - I go up
- Stand up as you are, as you are - Stand up as you are
- Oh, stand up as I am? Oh! That's right Let's edit what I've done
so far and try again Stand up like that - But keep your hips tense
- Yes, that's right Oh, that's it
It's this - It's this, right?
- This is better It's much better
But lower your head a little - Oh, it's this, that's right, that's right
- That's it! There you go - You did it just now, you did it just now
- Let's use this as the thumbnail Come up No, no, no, no Don't curl up your back - Did I curl my back? Like this!
- Yes, that's it! Oh, that's right Try holding that point again (Coach GYM-Eunji)
There you go, and then what should you do? - Get up, get up, get up
- Straight up, straight up, straight up Try standing slightly You need to tuck in
That's it Ah, this is it
This was it (LOL) Once more
Okay, from there... Don't rush
Don't rush - Raise your hip
- Lower your head Don't rush and stand up all the way Your back curled up slightly at the end What should you do from here?
Try standing up Straight up! No, no
You used your back just now, again - Just get up from here!
- Use your hip joints to stand up No, no, no, no - Namjoo is the worst
- Namjoo Just get up
Get up as you please Just get up There you go
It worked just now That wasn't weird
This is actually better Let's try straightening
the back of your legs slightly That's it, okay, you did it
You've done it up to this point I go up from here No, wait, don't bother
Just try standing up Yes, just try standing Ah, yes
You did it, Namjoo You did it, Namjoo - Oh, I remember now
- Keep this still - Stand up
- I remember Oh, you're curling up again Don't curl this up
Do it again Go all the way down
Nice and easy, all the way, more Fold your hip joints
They can be bent more Stand up Your hip joints are bending less Namjoo? Namjoo? Sir, I think I'm in trouble Your hip joints can bend more
They must stick wholly like this to the point where this bit
and your thighs touch each other You need to bend your hip joints And just rise like this But right now, you're dragging this up Just get up like this? That's it! Oh, yes!
Nice and simple like that, again Slightly with your upper body... There you go! Ah, like this Please use only the latter Do you feel the stimulation
at the back right now? - Yes
- Do you? I think my mind has been stimulated Okay, anyway...
Uh, Namjoo Can you pretend
that I never came here today? No, I only do workouts
and don't keep them in mind You're learning from
an incredible instructor at the moment But you must learn through
personal training You can't just follow - I never thought about learning
- You have to learn Are you going to chase your trainer
and learn till he dies? So I told him to stay alive Don't just work out when you have
personal training sessions Don't just go home after a brief
workout when you're on your own I never work out alone, without my trainer All you do is climb stairs
when you're alone But, sir, why are you trying to wrap up? - We've yet to exercise, no?
- You should go now I mean, where would we go? Last but not least, say goodbye - Why aren't you getting up for the wrap-up
- No, sit, sit You can sit down and do it while seated
Let's do it sitting down Let's strain our hips even when we stand You know what? Doing a squat
using the sofa is really good as well How do you do it? On the sofa like this - That's it, slightly tense
- Oh my This is called a box squat
And it's a type of a squat Like this?
No, you can't do it like that Thank you so much for today We've come back with "D N D" It'd be great if you could give us
lots of love And please give lots of love
to "GYM-JONGKOOK" as well to make it a long-run show, so that we can come again
for the second time That's it - Thank you
- Thank you Thank you Then, can you dance to "D N D"
with us at the end? Okay
How is it done? Like this, like this So, how is it done?
Like this? - And this, this, too
- Is there this as well? Oh, he's good! One, two, three, four Walk, walk, walk Right, left, left Circle! Okay - The score is 1:0 right now
- Is it 1:0? Are we losing? - One for Uruguay
- For real?
