청하의 체육관 운동: 웨이트 트레이닝과 댄스 준비

### 청하의 체육관 운동: 더 나은 건강과 피트니스를 위한 여정
* 🏋 인기 케이팝 아이돌 청하가 **김종국, 마선호와 함께 운동하기 위해 짐종국**을 찾았습니다.
* 🎶 청하가 최근 새 디지털 싱글 **'이니미니'**를 발표하고 컴백을 앞두고 **번아웃에 대한 고충**을 털어놓습니다.
* 💪 트레이너는 청하의 스쿼트 자세를 교정하는 데 중점을 두고 **중립 골반 정렬과 코어 참여**를 강조합니다.
* 🤸 그런 다음 어깨를 지지하고 자세를 개선하기 위해 **새로운 기구**를 사용하여 등 운동으로 넘어갑니다.
* 🏃 트레이너들은 특히 청하와 같은 무용수들에게 **근력 유지와 부상 예방을 위한 웨이트 트레이닝의 중요성**을 강조합니다.
* 👏 처음에는 주저했지만, **청하는 운동 중 뛰어난 신체 컨트롤과 폼**으로 트레이너들을 놀라게 했습니다.
* 📈 트레이너는 청하가 유산소 운동을 보완하기 위해 **집에서 할 수 있는 간단한 웨이트 트레이닝 운동**을 추천합니다.
* 🙏 청하는 긍정적인 경험에 감사를 표하며 **앞으로도 열심히 운동에 매진할 것**을 약속했습니다.

청하는 다리 운동을 꺼려하지만 잠재력이 있고 몸 컨트롤이 좋아서 폼과 운동 능력에 대한 칭찬을 받고 있습니다.

♪ MINY MO ♪ Nice. So, are we hitting back or chest today? (Which workout should we do?)
♪ EENIE MEENIE MINY MO ♪ The legs... WOW. You're trying to give her leg workouts
no matter what. (The man pushing for leg workouts) Oh.
This, this - Wait, what's happening?
- This is it! - Is this right?
- [Sunho] Yeah, this is it! Hey, you're a natural at this.
Why aren't you working out? A dumbbell... Maybe just one... Wow... This... This was such a cruel place. You're good at isolation. (Like this?)
That's right, that's right. That's right, that's right. (Field of profession) (This is it).
Oh, just now! Nice! Oh, this is it! [Jongkook] This is it! I kind of want to make her stay
for two more hours. (LOL) Add weights on her shoulders
to do the squat and just...

(That's horrific.) CHUNG HA - I brought it as proof.
- Oh, really? One Man... - This isn't One Man.
- No? Hang on... [GYM JONGKOOK] (Shoot begins while having a burger break).
Hello, I'm Kim Jongkook of GYM-JONGKOOK. CHUNG HA is coming. Her hit track is Go. I believe it was Gotta Go... (Haha...) (Friend of Latte King (Jang Hyuk) indeed).
Back in our day, Already One Year... She's now a singer who signed with
MORE VISION, run by Jay Park. Jay Park left to make a new agency,
didn't he? And that's MOA VISION? MORE VISION. Oh, MORE VISION. I thought it was MOA,
as in gathering people... People are delighted because she has
become more hipster - after changing agencies.
- Oh, really?

- Singers are affected by their agencies.
- Absolutely. Like how people become better
in shape when they join ours. You're having a fan meeting in Japan.
- Yes. Have you decided on the choreography
for Loveable? I've yet to decide. I thought I'd start with the original and then do the challenge version. Have you been practicing? No, no. Anyway, the MC in charge is here... Oh, but then this MC...
Currently in our office... (Correction)
Oh, we have new machines at our gym. Really good ones. I wanted to prevent him from touching
them, but he's arrived first. Hey. Oh, why... It's not what you think.
I was just sitting on it. No way. Wait, I can't even sit on it? You weren't just sitting on it.
You were pushing with your hands. No, I wasn't pushing... Be honest.
Did you touch that machine? Oh, honestly, I've something to say. Honestly, this time...
- What?

Honestly, did you invest in those new machines or something? I did! (Speechless, LOL) Oh, really? I'm not sure if I touched it or not, but try touching my body, bro (LOL). Why, you... (LOL) - It's brand new... - I mean, I came in, and wow, there was this fancy machine inside - So... - Oh, come on, seriously... So, I just gave it a taste, and I'm totally into it - My back - What did you do? My back. Oh, why did you use it? (LOL) Hey! What do you think? - What is this, Bro? - It's no joke, right? Yes. The back workout is amazing, right? I was surprised. Seriously, bro... I'm not kidding, but Seokbin and I... We used only these two machines. And do you know how many sets we did? We did like six or five sets.

We changed all the grips
and adjusted the seat height. The muscle cramps feel different
from usual. - Why are you dressed in this?
- What? You can't come dressed in the same
shoes as me too! I bought these shoes! [PD] Sunho, where did you
get your shoes from? Jongkook bought them for me. This is a new design I'm working on. What about mine? (LOL) - Light leg day after the shoot, right?
- I know, I know. Wow, seriously, Bro... Wait, you released an album.
Shouldn't you... focus more on your new track? Why are you still working out? Bro, I received this, too. Sunho, why are you drinking
in the middle of a shoot? You shouldn't drink
in the middle of a shoot. - Today!
- Yes. We have a female guest - CHUNG HA!
- It's CHUNG HA! Please give me a moment. Oh, is it your idol notebook again?

Yes, because my idol notebook... You wrote a lot today! Actually, you haven't... invited me lately... So, I prepared harder. First of all, you and CHUNG HA have something in common. You're both from the Gimhae Kim clan. Oh - Is CHUNG HA her real name? - No, that's her stage name. She was born in 1996, the year of the Atlanta Olympics. Really? What did you do in 1996? (CHUNG HA is a baby born during Turbo's 2nd album) Turbo's 2nd album. Is there anything else we have to know about her? What you need to know about her... She is a representative figure with cat-like features. Oh... Wait, your new song... - Spring Has Come - Yes, yes. I teared up listening to it on my way. You cried? It got me a little sentimental... Because the song is reminiscent of an ex-girlfriend. Wait, but you're married... Is it okay?

I tried practicing the song. I have a distinctive vibe. Did you practice it?
- Of course, I did. Sing it alone.
- Okay. (LOL) Why?
Did you prepare something? No, I didn't prepare anything.
I'll just sing it alone. Go ahead and continue filming. I'll...
- No, no. ♪ Sometimes... ♪
- Oh, keep it down! Keep it down! [Jongkook] Yes, CHUNG HA. - Yes, hello.
- Hello. It's been a while, and you seem to have changed quite a bit. Oh, really? It's been so long. (Bowing)
Yes, CHUNG HA. Last time, when I had a shoot with you, I told you I had bought your CD in the past.
Yes, that's right. I brought it as proof.
- Oh, really? One Man... - I remember, I remember.
- This isn't One Man. No? Don't you remember this album?
- Oh, wait, this...

Hang on... - Wow, no way!
- Oh, this is Today More Than Yesterday. That's right. (Spring Has Come, a song newer than yesterday). I haven't seen my album in ages. Thank you. When I was in the States... I watched Family Outing and listened to your songs a lot. I carefully brought this album from the States. Oh, thank you...
This picture was taken in the States. - Are you serious?
- Yes. It doesn't look like the States, does it? This was taken in the States. - This...
- The production team... It was in LA. (K-vibes...)
You could've made it a bit more obvious... - But this album is a masterpiece.
- Oh, really? Thank you... This is touching... No one has ever come here and talked about my album. I'm the first, aren't I? - Yeah, you're the first.
- I'm the first, right? (First guest to bring an album).
Whatever it is, I'd like to come first.

You're the first. You're the first person to come to GYM-JONGKOOK and talk about my song. Okay, please say hello. Hello to everyone who loves GYM-JONGKOOK. I'm CHUNG HA. Compared to before, you're... How should I put it? You seem more... Restrained. Ah... Since we're working out today, I came like this (Makeup for a workout). I usually wear heavy makeup. First of all... Do you know him? Uh... - I think I've seen you somewhere... - Right? I'm satisfied with that. He's a bodybuilder. He's called Ma Sunho... He was also in Physical: 100 (Remembers) and played an active role... Oh, I've seen it. Yes, in the past... He runs a YouTube channel as Mawang Ma Sunho. He's a YouTuber and bodybuilder (Guest pre-researcher). I always jot everything down. Oh, my!

- An hour before you came...
- Oh, yes! (Mamuwiki)
I wrote about your single album. Oh, yes, yes, yes, yes. Please explain your latest album to us. My digital single, EENIE MEENIE,
has been finally released. (Applause)
EENIE MEENIE - Jay Park chose the song for me.
- Oh, really? How's Jay Park doing? I'd love to know, too. Is all well, Jay Park? (We should work out together, Jay Park.)
We mentioned you so many times here. Personally, CHUNG HA... Do you have something to say? Recently, she was a guest
on Radio Star and did such a great job... She spoke so eloquently. And even dancing...
She showcased her dance as well. So she was fantastic. Because he was also recently
on Radio Star as a guest. (From GYM-JONGKOOK to Radio Star.)
Really?

Was that what you were hinting at? No. That's not what I meant. I was very touched listening to her story. Which story touched you the most? First of all, ahead of releasing this album, she had a burnout. Yes, so I was planning to take an extended break. I was considering a hiatus for a year or two. That's what I had in mind. Really? This time? Yes, this time. Why did you have such ideas when you were working so actively? I guess I was too active. (Hahaha) I've released over 100 songs. Already. Yes, that's right, that's right. Oh, really? Over 100 songs since her solo career. Wow. Seriously? I wanted to make a finer comeback after becoming a better person. (Relatable) That's right, that's right. In a rush, there were celebrities like you in the past, too. Some celebrities left to study in the States.

while on a roll. But out of coincidence, I came across this. Was it Korean History? Oh, the certification? Wait, I thought it was very cool. Oh, really? It's not easy. Anyone can do it if they study for about a month or two. There are different levels, like degrees. Yes, that's right. I received the first-degree certification. Is that the lowest degree? No. Is it the highest? Yes. (Amazing) Receiving the first-degree certification is incredibly difficult! Wait, why did you study for it? First, my grandfather... He was an independence activist. Oh, yes, yes. He was an independence activist... So, I felt that it was important to look into the painful history that my grandfather had experienced since I was a child. A period without an agency can be nerve-wracking, so I wanted to overcome that - with something different. Oh, yes, yes. It gave me a sense of accomplishment. Things like this are great.

Before anything, attention. Thank you, CHUNG HA's grandfather. Thanks to you, we're... Like this! Let's pay more attention to Korean history. (Abrupt question) Which king founded Joseon? Yi Seonggye. Oh! Taejo Yi Seonggye (Proud) Yi Seonggye. Where was he returning from when he established Joseon? At the time, he... Uh... He made a left... (LOL) - He returned on his horse. - That's right, he went on horseback. That's right. You know it in detail. - You're right. - I'm detailed. But I really think you're detailed. I really appreciate this. Actually, the story this time... Wait, what is this? - Cat-like features. - That, I mentioned earlier... Why did you write this down? A beauty with cat-like features. Back in our day, Ko Soyoung was considered a beauty with cat-like features. And she's also a radio DJ.

Oh, that's right. (Wasn't notified in advance)
Volume Up. Volume U... - Is it something new?
- Wait, come over here, Sunho. This is very important, so why didn't you
tell me about it in advance? Bro, it's written here, but I only
mentioned the cat-like features. Hey... - Because I was a regular guest...
- I'm actually from that time, too... On Lee Bon's Volume Up. - Really?
- Of course. You know Lee Bon, the Black Bean. - Hey!
- That's amazing. I was always a regular guest as Turbo. - (Distant...) Wow, really?
- Of course. When I listen to the radio,
I'll be sure to tune in CHUNG HA's Volume Up. Do you have anything else to talk about
your album? Any unique choreography or anything? - Will you do the choreography with me?
- Which one? Will you do it with me?

(Senses a challenge coming.) She's very famous for her dance skills. It's not difficult, but it might feel difficult because the EENIE MEENIE is really fast, and you need to point four times for EENIE MEENIE. - Four times? - One, two, three, four. Oh, EENIE MEENIE. Is it like Eenie meenie miny mo? That's right! - Oh, is that what it is? - Yes, that's right. EENIE MEENIE MINY MO. This is how it goes... From the left? ♪ EENIE MEENIE MINY MO ♪ Nice. This is cute. So, are we hitting back or chest today? (Which workout should we do?) ♪ EENIE MEENIE MINY MO ♪ Nice. So, once you choose... EENIE MEENIE, you choose like this... - EENIE MEENIE. - Oh, you're choosing.

- Four times.
- You can point them out. (CHUNG HA EENIE MEENIE) Wow, you're no joke. I have goosebumps.
- That's our CHUNG HA. That's our CHUNG HA. But you can do the challenge in this version or... Is there an easier version?
- There's also an easier version... Oh, what a relief.
- I was so startled. What a relief. We can stand like this.
- Like this. Oh, in a single file? I will move like this. Oh, then should I move to the right? You can move freely... Or strike a pose. ♪ EENIE MEENIE MINY MO ♪
- ♪ EENIE MEENIE MINY MO ♪ That is all.
- Is this it? With the feeling of picking yourself... Oh... So you do the Eenie meenie miny, and eventually, it's me. Are you okay?

(First time filming a challenge at the gym)
Should we remove the rubber for you? This... (Ending fairy) - Oh, nice, I'm all warmed up.
- Oh, me, too... - Great collab from the Gimhae Kim clan.
- Oh, yes. We should listen to CHUNG HA's usual workout routine. Rehabilitation exercises... I guess you do a lot of
rehabilitation exercises. I work out my back... - With the so-called reinforcement exercise.
- It's important, it's important. And then, I do some
shoulder rehabilitation. And then, uh... Running.
I also run. - The main focus is on rehabilitation.
- Yes, that's right. Your back... And I do interval training
for physical training... First of all, your back...
Then, today, with CHUNG HA... - Let's work on the legs...
- Okay. - Because.
- WOW. The shoulders... (LOL) It's been a while since we've had.

This American reaction. She came in hoping to rehab
her shoulders, but you suggested leg workouts
since her shoulders hurt. What's important is understanding why her back hurts. By any chance... If I pass out during my first stage
on SBS Inkigayo... (LOL) - Then, we better take it easy.
- We should take it easy. What's important is our idol Korea's pride. We must protect CHUNG HA's back. Do you do any separate leg workouts? I'm pretty much... not asked to do it... Because I always whine (No legs).
Like this. So, I always just run. No wonder...
From her reactions earlier on, she has experienced leg workouts. She knows the pains of leg workouts. - But you've done bodyweight squats, right?
- Yes, I've done them all. But when I'm preparing for my comeback... I have a lot of excuses, don't I? You know this, right? (Instead of Produce 101).
101 reasons for not doing leg workouts.

Some people regard dancing as a workout. I don't really see dancing as a workout. It could be a bit of cardio.
Exactly. But it can really take a toll on the body.
That's true. It's detrimental to your joints. So you must work on the major muscles.
May I dare to mention something?
Go ahead. You seem adamant about giving her leg workouts. (The man pushing for leg workouts) And CHUNG HA is trying to avoid... (Against leg workouts)
Leg workouts as much as possible. We've heard that CHUNG HA has a bad back, and we can't overlook that. Why? Because once you have a bad back, it can become a chronic issue that won't improve. When I was young, the injuries I sustained from incorrect workouts prolonged for extended periods. So, you must work out your body now.
This is my sense of duty.
Yes, that's right. As a senior singer.
Yes. (Eyes shut)

For the future of K-Pop, I will help CHUNG HA do leg workouts. (Soulless) Not to mention my back,
I also have a very bad neck. - Oh, your neck...
- Can I work them out together? Together... You should start with the shoulders
and then move on to the neck. That's the correct order. If you only focus on your neck
because it's bad, it could worsen the condition. But you look fine at a glance... - No?
- She has a good posture. Surprisingly, your posture... Surprisingly? (Why?) - Many people are curled up.
- You have an excellent posture. There are many people like that... - You look fine, very fine.
- Is that so? What's for sure is the CHUNG HA
is dreading leg workouts. (LOL) When you started talking about the back, she kept bringing it up to the upper body. I have a bad neck... (Leg-avoiding type).
Bringing the story up.

I mean, it wasn't even the upper body,
she brought it up to her neck. Aside from EENIE MEENIE, there's a song called I'm Ready. It's where I bend back... I start by being bent back. And during that, my back and neck - hurt a lot...
- Because the dance is so powerful. That's why I mentioned it... That's why you must do more
weight training. There's no other solution except for
doing lots of back workouts. - Oh, I'm in trouble.
- And while having a conversation... She fundamentally dislikes working out. (Caught red-handed) First off, more than anything else... Let's work from the hip joints... to the back and the legs. Just those areas. Let's try workouts that will
strengthen these areas. I think it's best to start
with a bodyweight squat. - [Sunho] We must start with squats.
- Because we need to see how she uses her hip joints and her body.

- Yes, yes.
- I understand. Because these are the basics.
- Yes, yes. How do you do a squat? Wow... Okay. Female idols always stick out
their hips too much. So, my trainer always asks me
to tuck them in. Oh, is that so?
You've heard of it, right? - As you said, your hips are pushed out.
- That's right, that's right. If you make severe curves... - it's bound to strain your back.
- Exactly. And when you dance, you do a lot of moves
that stick the hips out - to emphasize the lines.
- That's right, that's right. But doing that adds constant tension
to the erector spinae muscle. - So you can't help but have a bad back.
- I guess it's become a habit... Of course. - My basic posture is like this...
- That's right. Always like this. (An idol's ready posture)
This is the basic... Whoever comes here...

Then, let's try doing squats
in a neutral posture. Sit down, thinking you're tucking
your body between your legs. (Demonstration)
So it... - You just sit like this...
- [Jongkook] Sit. This posture...
Yes. Yes, that's right! (This is the posture)
What? - Hang on, this is it!
- Is this it? - This is a squat.
- It's just this posture. Usually, when you go down like this, people usually have a butt wink,
a posture where they sit with their hips sunken down.
- Her posture is terrific. But you don't have the butt wink. - Oh, is that so?
- This is how you do it. It means you're that flexible. - Think of picking something up.
- Yes, it's just this. - This is it! This!
- This is a squat. But many people think of the squat as something very... (The hips are pushed out excessively)
They do it like this...

They think there's a posture for a squat. But your posture was perfect just now. She's perfect.
Really? Just go all the way down. (Perfect posture) Oh! This is it! It's this! Wait, what's happening? This is it! Is this right? [Sunho] It's this, that's right! You're doing it perfectly. Wait... Okay, when you rise from here. Okay, stay standing. Stand up tall. Your hips are pushed back in this posture right now. To put it simply, your hip joints are in the pelvic anterior tilt from what I'm seeing now. (Demonstration from the skilled trainer) You're kind of like this right now even as you rise. But why are your hips so gorgeous? When you think of your pelvis as a glass of water, the water is spilling right now. You must keep it neutral like this... When you rise. Perfectly... Try sitting as you are.

Just sit as you are, nice and comfortable. There you go!
- [Sunho] Sit. And get up, neutral. There you go!
- There you go, there you go. (Ecstasy) I want to add weights on her shoulders right now... (Hold it in, hold it in)
No, no, don't. No, she'll be startled.
- Even weightlessly... She must learn how to control her body without weights. Naturally.
- There you go. Neutral.
- Get up. There you go, neutral.
- Oh, nice! Again. Sit and stand up. There you go! Two. Let's try going down slowly. One, two, three. Come all the way up as you rise. Neutral, there you go! Again.
- Neutral. One, two, three. Neutral as you rise. Hey, you're a natural at this. Why aren't you working out?
- What an excellent posture. Don't extend the time of waiting when you stand up.

There you go. If you're going to hold, hold it.
When you're down, that's it. (Boom)
[Sunho] Rise. (Clap)
[Jongkook] And go down immediately. Get up and tuck the hips in. Sit back down and up. Done.
Hey, you're good! [Sunho] Earlier, you went down
with this pushed out like this. - That's right.
- Your hips were protruding, unable to sit. But now, you're going down
as you tuck this all the way in. From what I've seen just now,
you have an excellent posture. (Greed to add weight) A dumbbell... Maybe just one... But seriously... - I kept thinking about it...
- You did, right? - Carrying one would be okay.
- It should be fine. - Something that isn't too heavy...
- [Sunho] Something that isn't too heavy... Wow... This... This was such a cruel place. (CHUNG HA has seen the perilous)

What do you mean it's a cruel place? When we work out, we talk a lot
about the core. When you do such workouts,
your core will naturally... - be worked out.
- Together... - So...
- The transverse abdominis! Oh... That's where I pay the most attention to. Oh, is that so? Hold it like this and place it
close to your body. Then, this will hold the center of balance
to the front like this. So your upper body will be
straightened out more. Will this weight be okay?
Try holding it like this... - Are you okay?
- Yes. Don't use your shoulders, and just
hold it like this comfortably. It'll be much easier on the posture. - Strangely enough.
- Oh. - There you go, there you go.
- There it is, there it is. There it is, it's perfect. It's perfect. Amazing.
Go Eight. - Two more.
- Nine. - [Sunho] Last one.
- Ten.

Oh, wait. Was it okay? You're terrific. That's a relief to hear.
I'm so anxious. We should continue and do it once more. With a bit more weight... (Hold it in, hold it in). Increase the count to 12. Increase the count to 12.
Okay, okay. You have a great posture, but to level up, you must focus a little on your movement... The way the muscles extend as you sit and the energy delivered to the legs as you rise... When you work out thinking about these, the workout will be more effective. That's right. Squeezing down slow adds that extra burn. (Perfect) Let's do it once more. One. But what a fantastic posture. One more. Two. Nice, CHUNG HA. Why aren't you working out? I will work out. Doing this will be enough to put you in a better shape. You don't have to do any extra core workouts. Just do this workout at home. This much is enough.

And you can gradually increase the weight. If you started with 5 kg, move up to 7 kg - Maybe even 10 kg... Around 10 kg sounds good. Since you're handling this easy. When we gradually add loads to our muscles... That's right. They'll become much more beautiful. Increasing the weight will be more efficient in creating muscles. But you can also increase the reps with the same weight. Asking to increase the reps. It'll be nice to do it once more. Because you're doing a great job. Eight - Oh, what an excellent posture. Oh, how nice. Nine. Amazing. Two more, let's go! Increasing reps with the same weight. It's okay, it's okay, three. Last one. There you go! Almost there! You're nearly there! You just have to do one more! One more! 15! Last one! Up! Nice. Okay! Where do you feel the burn?

Right here, I feel it on both sides. When we do such workouts, holding up the upper body... - Also requires energy. - That's right, that's right. This is a great workout in itself, without other workouts. Doing goblet squats at home using such weights... I think it's... very good. (Determined to buy dumbbells) What's a good weight to start with? - You used the 5 kg dumbbell just now. - Yes, yes. Around 5 to 7 kg? Having just a couple of those is versatile for various workouts. If you do it consistently, your muscular strength will enhance to the point where you think, Was it this easy to do 15? Then, from here... The back. How about pulling... I guess we should do the pull, right? Let's try the back... I'm in trouble. Sometimes, I can't rotate my arms like this... - And it's hard to raise it beyond this. - You can't raise your shoulders?

I've been like this since middle school... So, I heard doing back exercises
could help. It really helps. That's what you were getting at. Actually, if you have bad shoulders, it could be due to lack of muscle. I think so too. No, seriously. That's what it is. Oh, seriously... (LOL). That's correct.
I felt awkward admitting it, but I started waacking since I was young,
when I lacked muscular strength. I had been dancing since I was a baby. That's tough on the arms. We don't really lift weights like this
when we're young, right? It would've been better if you had
waacked with dumbbells. Rehabilitation is a must
when something hurts. What should we try? The new machine... Should we try the new machine? You didn't...
You didn't let me use the new machine. But you're letting CHUNG HA...
Oh, of course, of course.

We've got this brand new machine
that's really cool. It's a new machine.
- That's right. He didn't let me use it... I've never seen this before. Okay...
You've never seen it before, right? When you step on the footboard,
it moves up a bit. Try raising it, step on it.
Step on it with both feet. - Oh, like this.
- [Jongkook] Yes, this is lifted, right? The arms...
We'll hold it for you like this. It'll be better for us to hold it. Why do you think there's this? - Lean forward like this...
- That's right. Try putting your feet down. - Try putting them down.
- Down? [Jongkook] Place your feet on the floor. - Let's just raise it for her.
- That'll be better. No need to teach her
how to use this machine. And what I strongly felt was that
CHUNG HA has never tried this before.

If there's a pad, it will support your body. Without it, you'd have to rely heavily on your back. This is here to support your back. I'm sorry... But it's up too high on her neck. Why don't we raise the seat... [Jongkook] Shall we raise the seat? Then, for a moment... Yes, there we go. Take a seat. Like this. Oh, it's working, it's working. Not bad. Since you have bad shoulders, rather than holding it like this... How about holding it like this? That sounds great. When you go to the gym doing pull workouts, and if you have bad shoulders, rather than doing it like this... Try it like this. [Jongkook] Holding it like this puts less strain on your shoulders. You must lean your body against the pad in this position. Oh, like this? That's right, only then will it be easier. That's right.

Like this... Can you sit closer?
Toward the front? - Oh, like this?
- That's right, there you go. Try pushing it away.
Extend your arm - Like this...
- Push it out. That's right.
Feeling the stretch in your back? The back here - Oh, it's refreshing.
- It's stretching out, right? Is it refreshing? (LOL) This is coming back together.
Come back. There you go, there you go. - Is it straining your shoulders?
- No. No, right?
Okay, great. So, tuck it in all the way - Like this again?
- All the way, that's right, all the way. Oh, nice.
From here, as you are... - That's it, again.
- Wait... She looked a little funny at first,
but now... - Her body control.
- You have a great posture. She has such good control of her body. Oh? Why are you good at it? (Is this right?)
[Jongkook] Push it in all the way.

Try pushing it in all the way.
All the way - Range of motion... There you go.
- Like this... - Now, try pulling it.
- Pulling it... - That's right.
- Keep your chest upright. Oh, nice. The direction is excellent, too. If it's too high, you'll start
using your biceps more. But the direction looks great right now. Try pushing it in and pulling again. Try pushing it in all the way. - Do you feel the stretch here?
- Yes. Oh, nice. - Oh, it's refreshing.
- Is it refreshing? [Sunho] I mean... - Just this alone...
- How many reps have you done? I don't know. (Then, do two more).
Try doing two more. Stretch it all the way and pull. Keep your chest up... Perfect. Again. There you go.
Push it in all the way. Remember, for exercises like this, it's unnecessary to bend your back. Keep it neutral and open your chest. Wow, you're nailing it.

Oh, nice. These kinds of workouts fundamentally suit you. (Repeats that it's refreshing).
Oh, it's refreshing. [Sunho] I think it'll be great if you learn it a bit more. You're good... It clearly hurts less if you have muscle strength. For those with knee or back issues, unless there's inflammation or specific conditions that require medical attention, most problems can be addressed through muscle building and improving flexibility. What you need right now is this.
- Yes. You must do weight training as you dance to keep your body in shape. You did a great job just now, and I loved your posture. And then...
- Let's not take too long of a break...
- Should we add some weight? (Weight-scheming).
From what I've seen...
- A little...
- Does she have the energy to do it? [Jongkook] Then, let's go with 2.5 kg. (Uneasy eyes) [Sunho] Just very lightly.

(Please love EENIE MEENIE a lot)
Just doing it lightly... She says it's refreshing, meaning there's much stress. In her muscles.
- [Jongkook] Yes, that's right. But then, when you push out, rather than pushing as if you're
curling up... You're good at isolation. (Like this?)
That's right, exactly. This is important... That's right, that's right. You have great control of your body.
- [Sunho] Wow, what? (Field of profession)
She has incredible control of her body! (LOL)
That's right. So, hold the center of your body
to a certain extent. And just think of it as pushing
only the latissimus dorsi out. - All the way.
- Yes, that's right. That's the feeling. You can't let your upper body move out continuously
as you lean on the pad. You must keep your upper body
fixed at a certain point.

and allow this to stretch out. (This is it).
Oh, just now! Nice! Oh, this is it! - There you go, there you go.
- This is it. That's it, that's it. You're fixing it right now. You're fixing the center like this. That's it.
Try pulling it all the way. There you go.
Again. Again. That's it.
It's perfect. Try pulling it. You need to roll this back. There you go.
Again, all the way. All the way.
There you go again. Allow this to roll back... - [Sunho] Put your chest like this.
- Oh, nice. Go.
Again. As you push your shoulders down... Oh!
Why are you so good at it? Again.
A bit more. Push your shoulders down. [Jongkook] Look at this. This isn't easy to do. [Sunho] She has good control of her body. Push your shoulders down. Yes, that's it. Okay, one more, one more.
One more. Push it in all the way.

Last one.
Let's push that one nice and long. Push it in nice and long. Oh, nice! Pull it.
- [Sunho] All the way. Fantastic.
- Okay. How was it?
- Oh, it was refreshing. You have an excellent posture. And you're terrific at this workout because you have good control.
- She has excellent control of her body. No, seriously.
As soon as I mentioned isolation, she fixed the center. What's your MBTI? I'm usually an ISTP. I'm an ISFP... You seem like you enjoy chilling out, right? (That's right, LOL).
She's a homebody. You enjoy chilling out... It's relatable. I know what it is.
I know what it is. Okay, let's hold the grip. That's it.
Oh, nice! Go. Five. Distance your ears and shoulders. There you go. Go.
- Six. The shoulder blades must meet here. Oh, this. Wow, again. Two, two left now.
- Two, go.

- There you go, nice.
- One more of this. Last.
- Let's go. Two, all the way.
- Pull. Okay. Okay, okay, okay. (Stimulus that can't be missed) - [Jongkook] Is it refreshing?
- [CHUNG HA] Yes, very. Just doing this... - can be a game-changer.
- It's so refreshing. [Sunho] But seriously, she's good. (Agrees)
She's good, she's good at working out. - She's good at the pull.
- Do you usually... Do you usually get praised like this? - No, no.
- I haven't been praised during workouts. [Sunho] Many people are told off. [Jongkook] That's true. The things that people can't do,
no matter how many times I say it, you do it in one go. Rolling the shoulders back and whatnot,
you know them all. But being an idol involves
a lot of dancing.

and a lot of rigorous choreographies. That's why weightlifting is essential. - Yes, yes. - [Sunho] That's right. And if you have control of your body to some extent, (Prevents injuries), you can prevent injuries. [Jongkook] That's that, and can we try this once more? (LOL) - Oh, now? - [Jongkook] Yes, let's do it once more... - Oh, she was like a robot just now. - That's it. Oh, keep it short. Feel it. Wow, awesome. - It's great. - She's somewhat... CHUNG HA's facial expression is like an AI... Her facial expression... I was startled to see her facial expression. Okay. Okay, go. - Push it in. - Eight. Okay, two more. Two more. Slowly, slowly. Push it in with ease. That's it. Pull. One more, one more. One. - Push it in all the way and pull. - All the way.

- Okay, okay.
- How awesome. What do you think? Oh, it was nice. Was it okay?
- Yes. When a song is over, I'm out of breath. So, I try to stabilize
my heart rate quickly. Training, it's training.
- Because you have to sing live. (For a good performance on stage)
So, I train my transverse abdominis by running and also swimming. (Exercises CHUNG HA has been doing
lately). I've been doing them together. But I've always been scared
of workouts like these. So, I've always been putting them off... I think with cardio, it'll be nice for you to coach her. So, when you do boxing... (LOL) What's important is that such workouts can make you prone to joint
or body injuries. So, it'll be nice to add
weight training to your workouts. For leg workouts, you know the
goblet squat we did earlier, right? Doing that will be more than enough.

And for the upper body, go to the gym and do basic pull workouts like this. Doing only this much can help. Not doing weight training at all will be detrimental to you in the future. I'll become a jellyfish. When you do back workouts, you fundamentally work out from the bottom up to the point that holds up the pillar of your body. And since you're pulling as you do this, your arms get a good workout too. I kind of want to make her stay for two more hours. (LOL) Add weights on her shoulders to do the squat and just... (That's horrific). And make her do this... Because I think it'll be doable. [Sunho] It's doable because-- It's doable. I saw potential. She has potential. But she needs to make her comeback. If you don't have dumbbells, you can carry whatever you like. Yes, anything. As long as it's weighty enough. You can hold your puppy. Puppy.

Next time, when we meet again, I'll, uh... I'll do an interim check, CHUNG HA. Yes, okay. I'll check if you've been doing a good job. I worked out with these guys today, and it was really beyond my expectations. I came here very nervously, but all I did was receive compliments. You were so good, though. I gained courage, so I'll continue to work out hard. I hope all of you will also work out harder and always stay healthy. And it'll be nice to meet you at a concert as well. Thank you, everyone. Then... Oh, and I... I'm back, much love for CHUNG HA's EENIE MEENIE will be appreciated. Thank you. Sunho, how was the workout with CHUNG HA? I was slightly, uh... I'm satisfied just seeing CHUNG HA. And I'll be able to tell if she's been working out hard. Just from her dance moves. Oh, that's right.

- So, I'll give her feedback.
- I understand. If you give me the feedback,
I will deliver it when I meet CHUNG HA again... Can't I give her direct feedback?
- No, you can't. Can I take a picture afterward? (Rejects it for now)
No, you can't. I always block him first. It's only possible after approval.
- No, no. (Routine for idol guests)
This is our routine. We must take care of the health
of such K-Pop talents. I'll be rooting for CHUNG HA so that she can continue to show
great performances. Okay, CHUNG HA - Way to go.
- Way to go, CHUNG HA! CHUNG HA! CHUNG HA... Thank you so much.
- [Jongkook] Well done. Be careful.
Be careful, CHUNG HA. Let me give you an autograph...
- [CHUNG HA] Wow! Wow, seriously... I... How many years did this take...

I went to my mom's house and put much effort into finding this. There's a cabinet where I collected all the CDs when I was young. Looked for the album really hard. I bought your album, so it had to be there. And it was right there! Oh, really? Thank you so much. How should I... I'm so... I'm so grateful. It's a first, right? Here... Someone getting autographed... Yes, it's a first. And there's this thing. Wherever I go, if someone brings my album... Oh, it really feels different. Because people only buy albums when they're sincere about it. And it's more expensive in the States (LOL). That's right, that's right. Imported albums were expensive. I paid a little more for it. Thank you so much, CHUNG HA. Oh, it's a pleasure. He's getting ready for a selfie.

(I'm Ready, song by CHUNG HA, March 11, 2024) With CHUNG HA, My mom will be fascinated. Is your mother also a fan? (CHUNG HA's mother is also a fan.) Yes, I should write greetings for your mother, too. I wrote it abruptly, so... No, no. Thank you. Thank you, CHUNG HA's mother. Like this... No, no. CHUNG HA, hurry and have something good to eat. Just what are you doing? (Testing the angle.) [Sunho] I'm checking the angle. [Jongkook] Okay, okay. Thank you. [Jongkook] Way to go, CHUNG HA! Hurry and get going, get some rest. Thank you for your hard work. (After CHUNG HA leaves...) Grip it nicely. [PD] Did today's shoot end relatively early because of this? (LOL) (A new leg machine is scheduled to come.) A leg machine is coming later.

Just now, it was like... You were showing off your sports car.

'청하'체 하는 날... (Feat. 청하, 마선호)

안녕하세요 김종국.. 아니 GYM 종국 ㅎ 입니다 ㅎ
자격증 이라곤 이 몸땡이 뿐인 ㅎ그냥 운동 좋아하고 오래 한 ㅎ 동네 아저씨 ㅎ
우리 다함께 건강한 대한민국을 위해서 쭉 함 달려봅시다!! 💪  


김종국 GYM JONG KOOK

두 남자가 헬스장에서 한 여성에게 격렬한 다리 운동을 시키는 것에 대해 이야기합니다.

청하의 커리어, 소속사의 변화, 소속사가 아티스트에게 미치는 영향에 대해 이야기합니다.

곧 있을 청하의 일본 팬미팅과 신곡에 대해서도 언급하며 남성용 헬스기구에 대한 대화로 이어집니다.

특별한 만남: 김종국과 청하의 특별한 만남

청하의 앨범 '어제보다 오늘'은 김종국에게 향수를 불러일으켰다.

청하는 최근 번아웃을 겪으며 1~2년 정도 휴식을 취한 뒤 컴백을 고려했다고 합니다.

또한 독립운동가였던 할아버지의 영향을 받아 한국사 1급 자격증을 취득한 감동적인 사연을 공개하기도 했습니다.

청하의 할아버지는 한국의 역사에 관심을 가져주셔서 감사합니다.

이번 인터뷰에서는 청하의 라디오 DJ 역할, '이니미니' 노래의 독특한 안무, 재활과 달리기를 중심으로 한 청하의 운동 루틴을 다룹니다.

청하는 다리 운동을 피한다고 농담을 던졌지만, 준비 과정에서 체중을 실은 스쿼트를 했다고 털어놓습니다.

댄서를 위한 적절한 운동의 중요성

춤은 격렬한 운동으로 신체, 특히 관절에 무리를 줄 수 있으므로 주요 근육과 올바른 신체 정렬에 집중하는 것이 중요합니다.

허리 통증과 같은 특정 건강 문제가 있는 댄서라면 상태를 악화시키지 않도록 주의하고 엉덩이, 허리, 다리를 강화하는 데 집중하는 것이 중요합니다.

운동 중 중립적인 자세와 올바른 신체 정렬을 유지하는 것은 특히 신체적 스트레스를 많이 받는 댄서에게 긴장과 부상을 예방하는 데 필수적입니다.

청하가 자세와 동작에 중점을 두고 운동 세션을 안내받습니다.

트레이너는 보다 효율적인 근육 형성을 위해 웨이트 없이 몸을 조절하고 점차적으로 무게를 늘리는 것이 중요하다고 강조합니다.

집에서도 운동을 계속할 수 있도록 격려하고 스쿼트 및 기타 운동에 덤벨을 사용하는 방법에 대한 조언을 제공합니다.

근력 및 재활을 위한 등 운동의 중요성

등 운동은 특히 어릴 때부터 춤을 춰온 분들에게 근력을 키우는 데 도움이 될 수 있습니다.

올바른 장비와 적절한 기술을 사용하는 것은 어깨의 긴장을 예방하고 등을 지탱하는 데 매우 중요합니다.

웨이트 트레이닝을 통한 근육 강화와 유연성 향상은 적절한 지도와 점진적인 체중 증가를 통해 많은 문제를 효과적으로 해결할 수 있습니다.

운동에서 신체 제어 마스터하기

청하는 운동 중에도 뛰어난 신체 컨트롤로 깊은 인상을 남깁니다.

특정 근육을 분리하고 조절하는 능력이 뛰어나 아이돌에게 요구되는 격렬한 춤에서 흔히 발생하는 부상을 예방할 수 있다고 칭찬받았습니다.

트레이너들은 그녀의 퍼포먼스에 놀라워하며 운동 루틴을 더욱 개선하고 부상을 예방하기 위해 웨이트 트레이닝을 추천합니다.

청하를 위한 피트니스 트레이너의 피드백과 격려

피트니스 트레이너가 청하의 운동에 대한 노력과 잠재력에 대해 긍정적인 피드백과 격려를 아끼지 않습니다.

트레이너는 상체를 위한 웨이트 트레이닝과 전반적인 근력을 위한 등 운동의 중요성을 강조합니다.

청하는 트레이너로부터 칭찬과 응원을 받고 사인을 받으며 상호 존중과 감탄을 표합니다.