If I use full power... Are you saying that you cut me some slack? - Why you...!
- Call for help! Help! Can you make me tighter? - Done.
- [Hanjin] Nice. Oh, I love it like mad. Kyung-hwan? You meet an assailant. There's an assailant. Why are there so many assailants? Are you drooling? The tip of my tongue feels dry. [GYM-JONGKOOK] Oh, we have a guest today. After training DinDin, people have been asking about childcare. So today's guest is someone who has provoked me a lot. (Enjoying his rice cake) (Heo... Kyung... Hwan...) (You're touring in the US, right?) Congratulations in advance! - But then, Seokbin.
- [Seokbin] Yes. Are you making good use of your hoodie? - Did you buy anything else after that?
- I haven't bought anything since then. (A few days ago, at GYM-JONGKOOK's office).

Oh? You're wearing a luxury brand. Hey, how much do those things cost?
- Pardon? It's really expensive. How much is it? Around 700,000... [PD] 700,000 won? Wow... [PD] All the employees in your company wear luxury brands, except for the celebrity. Out of our employees, Eunjeong loves Chanel. Gapjin dresses in luxury brands from head to toe. You know, like limited editions. Seokbin also likes luxury brands. It's been a while since he wore them... - Hey.
- Yes? I like things like these... (LA Style). LA style... How is that LA...? Can't you buy a padded jacket with 700,000 won? [PD] Don't padded jackets cost more than that? - Do they?
- They're really expensive. That motivates Seokbin to work hard for a month. - Something that makes him happy?
- [PD] That's right.

No, but... Compared to how much he earns,
700,000 is a bit... Right? It can be something for self-happiness.
I fully acknowledge that, and it's fine to consume. But 700,000 for a hoodie
seems a little too much. [PD] How much is the most
expensive hoodie you have? It's around 70,000 won,
and I thought that was also expensive. I sold what I previously wore through
a secondhand store and got this... - A new one after selling...
- Yes. Sigh... [Jongkook] Oh, he's here! I'm sorry, but if this is an ad... No, it's not an ad, I'm just
running a small chicken business. - No, this isn't acceptable.
- I'll just cover one up. (LOL) Do you want to cover the Heo
or the Chicken? Ah, both of them are hard to give up. - I came with a bloated heart.
- Yes, yes, yes.

It seems you came with a bloated chest. That's also an issue.
I work out my arms, but my chest gets bigger. Can you please check that for me?
I'll check that. I came to work out in a while. But whenever I see you, my body is off-season. I've been doing jiujitsu lately.
That's right, that's right. So I haven't had tight muscles lately. What are some muscle exercises that help with jiujitsu? Jiujitsu pulls a lot. We had a My Little Old Boy shoot yesterday. And from there, we did things like pulling each other and whatnot. But he could hardly pull... You can't tug on my clothes! (They're on!) (Birth of Hulk) You also grabbed my clothes. We both grabbed and pulled. I didn't mention this on My Little Old Boy, but if I use full power... I'm scared you'll also use full power, so I didn't. Are you saying that you cut me some slack?

No, I just let go as I grabbed onto you. No, seriously. Martial artists will understand. Why would I boast my strength there? That's great. Heavy objects that are immobile won't hurt us - They're honest - So we might as well pull them to the brim. Kyung-hwan has overdeveloped chest muscles. This is a kind of illness. That anxiety of wanting to show others that you've worked out. People with that... (Bulge). Don't bounce your chest - He hates it - I really hate it. Don't get me wrong, though. I'm checking if I still have muscles [PD]. But can you also bounce your chest? I know how to do it, but I don't - Oh, just do it once. No (it part). The it part - Oh, I don't want to. Try the it part (Bulge). Yours comes up a lot - Mine goes tap tap, but yours is like this. I don't like things like this.

When I'm exercising and it bulges out
involuntarily, I go, Oh? So what's your usual
weight-training routine? I do chin-ups. Chin-ups give the fastest stimulation. Pulling it down.
Oh, that? Did you do it on your own? I watched it on YouTube.
It was one of my routines. Don't tell me you're secretly
looking up my clips. (Speed GYM >>)
I skip through it. I have a pull-up bar on my balcony.
Oh, really? I do chin-ups if I don't want to work out.
That's right. And I pull narrow things
like that once in a while. How often do you go to the gym a week?
Around twice? I do jiujitsu for three days,
so I need a break for two days. Great, but if you do jiujitsu for three
days, you should pull weights for two days. Yeah, that's what I mean.

Then, you can fix and reinforce your pillar to prevent injuries when doing jiujitsu. You tend to get angry as you talk these days. You weren't this bad before. I'm not getting angry, I'm emphasizing myself. No, it's not like that. You keep provoking me. (Kyung-hwan wants to fight with you) on My Little Old Boy. And recently, I went to Aloha Boxing Gym. An elderly came up to me and said, Are you here to defeat Jongkook? But why are you copying me? Why did you go to our boxing gym? Why are you suddenly learning to box? Since I only do jiujitsu in uniform, I wanted to do some hitting. Do you want to be a good fighter? What? No, because people with the Soyang type... - They can't lose. - Soyang type? Small? - Small. - That's the definition of Soyang type? But that isn't what the Soyang type means.

He said Soyang Constitution,
but that's not what it means. Oh, come on! You understood everything! Small people tend not to want to lose. To be honest, you're right.
I want to be good at fighting. When the big guys bother me, I might lose against you,
but I won't lose easily. I'll lose with all my might. I'd do chin-ups at the back door
at the back of the school. And put my legs on the lockers
to stretch them. Our school only had a bench. I graduated from a boy's middle
and high school, so I kept... This is because I only did
chest workouts back then. I told you so, and that's why
you were anxious and in a hurry. You wanted to show that you've become
powerful through exercising. I don't know what had gotten into me then,
but I only did the bench press. That's right. What are you planning to do today? Pretty much everything. (Today's solution for Heo Kyung-hwan)
In the remaining two days of the week,

(Weight training routines twice a week)
If you go to the gym, do whole body... - Let's say you go to the gym for two days.
- The whole body? Then, in two days, there's no such 
thing as diving workouts by part. If you can't go to the gym frequently, (Recommended to those who go twice a week)
and go twice a week, maximum. This is a whole-body routine for you - [PD] Have you seen him do jiujitsu?
- You must've seen me doing it. Oh, I've seen that.
I've seen that for sure - There's a lot of room for improvement.
- Ah. You can't stretch your arms out - It must always be near your chest.
- Like this. But if your opponent stretches their arm - Stretch, this is the most dangerous.
- Try it, I stretched it out, now what? Oh, come on, this... 
Hang on a second. Oh, hurry up and do it.

- (JiuGYMtsu) Why you...!
- Call for help! Help! When you go down,
let's say I got into a fight with you. Why you...! Then, you just sit down first. - Ah
- That's how it begins. I have to pull you in, pull you in,
pull you in. I lifted you! - Press down on the face!
- R! R! R! But actually, this place is too dangerous. - Oh, because it's dangerous?
- Because it's dangerous. Since it's spacious here, let's do it here. - Sit down!
- Why you...! Like this... Argh. R! R! R! You hold on like this
and push this leg to get out. - Now, grab this arm.
- Try grabbing it. - Hold the opponent's knee with your legs.
- Hold it with your legs! (Acting)
Why you...! Head-butt! Bam! Bam! Block the head-butting.

- Why you...!
- This wasn't what I had imagined. - Bam! Bam! 
- GYM-JONGKOOK... At this rate, someone will come to stop you. (LOL) - I blocked the head-butt and bought time.
- Oh, you bought time. Scream, argh! and the police will come. This seriously hurt my pride. Wow, he's formidable. Heo Kyung-hwan is amazing at jiujitsu.
He's very popular for it. Now then, we'll start working out.
And our official trainer will be joining us. - He's incredible.
- He's a champion, Choi Hanjin. Wait. - Try grabbing him by the collar once.
- No, no. Hold him tight.
Tight, tight, with your legs open. [Jongkook] While yelling, Why you...! - I told you.
- How? If you sit and hold out,
people will file a report. But don't you drink water? We'll warm up lightly with cables.

- Pulling is essential when you do jiu-jitsu.
- Of course. Oh, that's great.
Bring it down now. Oh, great.
Move quickly. Are we doing it together?
- Of course. (He's a singer...) Athletes don't.
- [Hanjin] Four! I work out with you because I don't want to give you a hard time. (Sharing happiness with his guests) after inviting you as a guest... I hate contrived things.
Straighten your back. Three, four.
- Take this movement, that's it. Take the move all the way.
- Five. That's right. Six.
- (Thud) I hate the feeling of this touch. Why is it touching, though?
- Eight. Is it because you're short?
- (Nope) Because I'm flexible. Ten. What do you call the muscles on your bones? Joint muscles, right? Joint muscles? Which one? I have good joint muscles. Three.
- I'm bragging about myself.

- Six.
- What are you on about? Seven. What? Eight. Squeeze! - Don't make it go bang! Again.
- Three. - Squeeze from here again.
- Four! - Squeeze, oh, nice.
- Five. Wow, but your content is awesome. - Huh?
- This is what you always do. I can feel it on the back of my shoulders.
Is this right? Of course, the rear is working in that movement. Again, squeeze. But you're leaning back too much. You're leaning too much again. That's it! Again. This! Again! One, two, three. Again! One, two, three, bam! Again! One, two, three, bam! Squeeze.
How many have you done? Oh, plenty. I've done plenty. Two! Oh, great. Nine! - Ten!
- Don't bounce. How many? - One more!
- I've done ten. One! Two! Two - Nine!
- Don't lie down, don't lie down.

Ten. Are you planning to sleep? (LOL) Don't bounce! Don't bounce! Six. Don't do the snappy pull. But squeeze! Again! Seven! Squeeze, that's it. That's how you should do it. It was great just now. Don't hit it pang like this. (Hitting Pang) Okay. Wow, that drew a line in the sand. Are you totally feeling it? When I work out on my own, I don't get this feeling. When I work out alone, I start rationalizing myself. Whom are you talking to? (Viewers?) Huh? Is this weight okay? If it's too light, should I add one more? Yeah, it needs one more. Should we add the 20? 25, 25. Okay, let's do that. 25 is on the side. 25 is a push. Which part does this work out? [Hanjin] Nine.

The lower back Ten! [Hanjin] Three. I think he's pushing himself to show me.
- Four. Five. No, but if Jongkook is like this... [Jongkook] Wait. You could've taken your clothes off 
when I was doing it. Why are you taking it off after I'm done? Hurry up.
Just do it! Just do it for now! Go! One. This bit has to come over. Yes, this bit.
That's it. Oh, nice.
Again. Press it down again.
- [Hanjin] Three. Don't go!
Hold it, that's it. Don't go!
That's it. - [Hanjin] Two.
- Don't go. - [Hanjin] Three, four.
- You hold it like this, that's it. Look, raise your chest to the front
and try bringing it down. - This bit has to go over, that's it, again.
- [Hanjin] Four. It has to go over, there you go.
- [Hanjin] Five.

- It's my first visit.
- [Hanjin] Six - [Hanjin] One.
- Don't go! Hold tight. Try it.
Don't go! Hold it - Don't go!
- Again! [Hanjin] One. Two. Let's go! - [Hanjin] Ten!
- Don't crouch, don't crouch, again - [Hanjin] One.
- One more, one more. Oh, nice!
Ah, that's it. Hold it, quick - [Hanjin] Ten.
- That's it! One more! One more! One! Okay. Oh, why is he adding so many? Two! This is insane. Pervert, pervert - Did he increase the weight?
- [Hanjin] Yes. Wow... [Hanjin] Eight! - Pull it! Pull it! I'll assist you.
- [Hanjin] Nine! Okay... Ten! Ten, ten. Kyung-hwan, look. Don't crouch.
You're crouching because you're exhausted.

Straighten your chest toward the sky,
And you have to pull it as it is. Don't kill this.
Let's go. Roll your grip sparingly, otherwise
it strains your forearm muscle. Just hook it on like this - [Hanjin] Six.
- That's it, open your chest - [Hanjin] Seven.
- It's okay, it's okay, go! [Hanjin] Eight. - Okay, go, one, two, three, all the way!
- [Hanjin] Nine! That last one was nice, right? It was nice, it was nice. That's the feeling.
That's the feeling. Ddus, ddus, ddus, ddus... What? What are you saying? Eight! Nine. Ten. Ten! Okay! - You felt it at the end, right?
- Yes. Rather than pulling with your biceps,
receive help and just push your elbow back. You understand, right? Don't pull it
with your biceps. - Pull it tightly, that's it.
- Oh, I'm exhausted, but why am I sleepy?

(LOL) This... I think this is blowing my fuse. Oh, enough, it's okay, go!
- [Hanjin] Six. All the way! Pull as far as you can and stop! Stop!
- [Hanjin] Seven. Follow all the way. There you go! Okay, two. - [Hanjin] Eight!
- Stop and follow! Follow! Follow! Let's do one more.
Just one more, go! - [Hanjin] Nine!
- Follow and open your chest! - Great.
- [Hanjin] Okay, nice. How was it?
Honestly, it felt great, right? - Right?
- Was it me? Or was it you who did it? It was great, right? [Hanjin] Eight! Pull one more, go! - Stop! To the end!
- [Hanjin] Nine! Nice! It's great! It's great! It's great! Great job, great job. - Let's stop now.
- Did you do four?

Don't place your knees here. Instead, put your feet back. Tuck your back like you're doing a chin-up, and put your feet behind your knees. That's it. There you go! This makes your back flex less, and you can concentrate better. Try it - [Hanjin] One. - One. [Hanjin] Two. - Two! Three! - Bro, I'm suddenly depressed. - Why? - I feel somewhat drowsy. - Look! One - Two. - Okay! Pull one tightly at first! Pull it tightly! Tightly to your wrist, that's it. And then wrap it, grab it. Okay. How am I meant to pull this tightly? (LOL) You're right. But you'll get the hang of it. This is the part that you have to feel - Three! - Feel it, and keep it up! - Great! This is it! - Four - [Hanjin] Nine! - Okay, one more.

Nice! Ten.
Wow, wow. This is killing me. This is why I don't work out at the gym. He's dying of happiness.
Three! Oh, this is great. Nice. Dude, this is mad.
Oh, this is mad. I'm not mad.
I said I'm not mad. Hold this tip over here. You wrapped it like this, right? Try
pulling it like this, grab it till the end. And then you grab it and wrap it around.
Okay? Wrap it like this, and make it tight
at the end. Go! I'm right-handed, so it isn't easy
to do the left-hand. Then use your right hand
to do the left hand and then, the right hand on its own. Why are you doing an over-grip for this one
and differently for the other? Hold both in the same way.
Ready! It's all about the unbalance. Go! [Hanjin] Eight! Two more - [Hanjin] Nine.
I'm holding you, do it like a machine.

You can just do it as it is. [Hanjin] Ten!
- That's it. Do you get it? You don't have to force yourself to pull. Wow, it comes to the back at once.
- [Jongkook] Right? [Jongkook] Do you get what I'm talking about? You just have to do it the same as when you lift it for the first time, look. Oh, you're doing both hands together.
- Like this. Like this!
- Are you ambidextrous? Five! Six. Okay, this is how you should do it.
Go! What do you mean by this?
Bring it down slowly? Slowly, yes, that's right.
Put strength on it gently. So I end up using my strength. It isn't because you lack strength 100% that you can't pull it. You only have 70% of the strength, so you need help. Receive only 30, and do the 70 yourself.

You pull it! You pull it!
Okay, go, go, go! - There you go.
- [Hanjin] Nice. - Wow.
- It's great, right? Yeah, I love it so much.
It's going to kill me. - But I understand what you mean.
- You get it, right? Do it, do it, do it, do it.
Okay! Hey! How was it? Honestly, it was great, right? I think I know what you mean. - I don't think I'll feel it, but I do.
- [Jongkook] Exactly! The heavier it is, the slower
you have to do it. Just do it.
We can use the same one if it's heavy. Two, great! [Hanjin] Four. Five. Keep it short!
Short, short, short. It's okay. - Eight! Nine!
- It's okay! Keep it short, short! - One more, short!
- Okay. That's it.

Oh, this is pumping me up a lot. It's not easy to be pumped up this much in the 40s. Seven, Eight, Nine. Okay, go with eight. Eight, Nine. Nice. But why don't you drink water? Two, Three. Don't bend this bit too much. Five, Six. Was it eight? Eight, Eight, Nine, Nine. Nice. How many has he done? Twenty? Twenty. Why did you do that? Why? He could've done 15, but why did you make him do 20? Wow, but this is heavier than it seems. It's great, right? This is kind of heavy. The machine itself is heavy. And you're bending your back too much. Keep your core fixed. Two. Keeping the core fixed. Rather than doing 20 hastily, it's better to do ten slowly. You should've stopped me at 15. Push your hips back.

That's it - [Hanjin] Three.
- Maximum contraction, go again. Place it on yourself when you go down! I'll lift it from the bottom, don't push
your elbows back, try it again! [Hanjin] Five! Keep your elbows at the same angle as the
pillars, again, hold it again. Kyung-hwan - [Hanjin] Six.
- Don't open your elbows like your chest. Almost there, almost there...
- [Hanjin] Seven! Inward, inward. [Hanjin] Nine! - Hey.
- We should've started with this. When you're exhausted, the elbows open up
like you're doing chest workouts. That's right, that's right. Do you see this pillar? You have to be
at the same angle as this. - Wow...
- Do you get it? Wow, this one is really tough. Two! Three! Five! He's flopping. Six! Two. Aren't these meant to be on cars?

Isn't this a brake disc? Place it right here.
Place it right here, and the weight has to be received like this.
With the elbows, just like this. Up!
- Five! Hold it! Up! [Hanjin] Six. Done. Okay, Dude, nice.
This is awesome. Wow, this is where I feel the difference
between Jongkook and myself. He's pushing his elbow workouts a lot. - Five.
- One more. Up! - Slowly, no...
- [Hanjin] Four. Hold it when you come down.
I'll lift it for you, hold it. Up! - [Hanjin] Five!
- One more, go down slowly. - Up!
- [Hanjin] Good. - Six.
- That's enough, done. Ah, that was great. [Hanjin] Nice. Kyung-hwan? Oh, I would lose against an elementary
student in this condition. I have no energy to lift my fist. Two. - [Hanjin] Four!
- Oh, right now.

- It's coming, it's coming up now.
- [Hanjin] Five - Six.
- Oh? - [Hanjin] Seven.
- It's coming up now. - [Hanjin] Eight.
- Don't rush. - [Hanjin] Nine.
- Okay. - Ten!
- It's great, right? Kyung-hwan. It was great just now. - Eight!
- I'm sleepy... Nine! - Why am I so sleepy?
- Ten! [Hanjin] Seven, Eight, Nine. Ugh, I worked out my lower body yesterday. - [Hanjin] Nine.
- That's it! Why is it coming so quickly? - [Hanjin] Ten. Okay, slowly. - [Hanjin] Okay!
- Oh, why is it coming so quickly? It's great.
That's a blessing for you. It must be living nearby,
why is it coming so quickly? Hey, this machine is really cozy.
I fit right into it. [Hanjin] Three! All the way! Three!

- Touch, touch.
- [Hanjin] Four. One more! More! Good! I hate it.
- [Hanjin] Nice. Oh, I hate it.
- [Hanjin] Nice. Oh, it's the feeling that I really hate. Five! Oh, it's great. Bro, but I feel terrible. [Hanjin] Ten!
- You can do it, go! Go!
- [Hanjin] One. Go!
- Oh, it's so painful. Two!
- [Hanjin] Two. [Hanjin] Seven. Slightly... [Hanjin] Eight. Fix your core like when you do a plank. Four, five. Six. Seven. Eight, nine.
- Hold your hamstrings, hold your core! That's it! You're lifting a lot.
- Ten. One! Wow. It's a whole new contraction, right?
- I've never felt it here before. One. Okay, done.
- Okay! Wow, darn it. You have to pull on it, that's it! Done.

Five. Wow, this... Wow, it's my first time doing this.
So hard until the end. [Jongkook] Okay. Press. [Hanjin] Nine. Nice. Okay. What I recommend is to raise your feet
as much as you can. Doing a leg press at an angle where
the knees come out the least is best. Go! - [Hanjin] Four, five.
- Pull tight, don't lift your hip, hold it. - [Hanjin] Six.
- Pull it tight. - Stick your hips to the ground.
- [Hanjin] Seven. Three. Four. Five! It's been a while since I've
zoned out like this. Do you have plans tomorrow? I have plans tomorrow. Okay, one. I'm being squished! Nine! Last one! [Hanjin] Six! Seven! Eight! Ten! Wow, how did you do it? Eight! Place your right knee slightly outward.
Two. Last two, feeling it slowly.
Nine! One more.
As you feel it, go!

Done Kyung-hwan. Show us. Just once... - I need to work out my abs.
- No, there's no need. Show us, show us. You showed it on My Little Old Boy already. - Wow. - Don't, don't do it. Oh, nice! Kyung-hwan, oh! Where did this go? Oh, nice. Oh, nice. That was neat, right?
Kyung-hwan. Nice. I wanted to come here at least once, but I was afraid to, to be honest. (LOL) - I'm aware of this pain. - Right, right. - Because I know this pain...
- Right, right. If you can only go to the gym twice a week like Heo Kyung-hwan, doing whole-body workouts in this style within a day is okay. You can remove one or two from what we've done today. But I highly recommend doing an overall workout like this. Doing various workouts in a day never stimulated me. But today, each and every workout was a massive stimulus to me.

If someone guides you... When you shouted, This is great! This is it! at the end. If you don't feel this, you'll be at the gym just looking at your phone and going home forever. You need to find the joy of working out together when you work out alone. So it's nice to experience this kind of feeling. Then if you don't get this feeling, you realize, Oh, I've been doing it wrong. What do you think? It's definitely been a while. After an extensive workout like this, you meet an assailant on your way home. (LOL) Okay, I told you, right? At this point, people will come over. As long as you hold out! Korea has excellent public order. That's right. Everyone will come and help. It was fun. Great job. There's an assailant. What should you do? There's an assailant. Why are there so many assailants here?

(LOL) - Thank you.
- Yes, thank you! - Great job.
- Yes, it was a great session. But I was slightly excited today. Through exercise, right? If someone makes you work out
in front of the camera... - I have no choice but to do it diligently.
- That's right, that's right. That one thing is ever so precious
at the gym. Right. Are you drooling? The tip of my tongue feels dry.

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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!! 💪  


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