초남존: 개그맨의 운동과 피트니스 변화

### 조새호의 짐종국과 함께한 체육관 변신 여정
* 🏋 조새호는 피트니스 트레이너 **짐종국과 함께 근육을 키우고 체격을 개선**하는 데 집중하며 헬스장 변신에 나섭니다.
* 💪 **40대에 접어들면서 체중 감량과 다이어트에 대한 고민**, 그리고 체형 변화에 대한 열망에 대해 이야기합니다.
* 🍽 그의 새로운 식단에는 **규칙적인 식사, 매일 40~50분 동안 자전거 타기, 맥주 대신 증류주 대신 소주 마시기** 등이 포함되어 있습니다.
* 🎯 짐종국은 지방 감량과 근육 형성을 위해 **유산소 운동보다 웨이트 트레이닝이 중요**하다고 강조합니다.
* 🎶 새호의 동료 개그맨 남창희가 운동하는 동안 **신곡 '니가 좋아'를 홍보**합니다.
* 🔥 운동에는 다양한 어깨 운동이 포함되며, **짐종국이 자세와 기술에 대한 자세한 설명**을 제공합니다.
* 📏 짐종국은 세호에게 균형 잡힌 몸매를 만들기 위해 **가슴 위쪽과 등 근육을 키우는 데 집중**하라고 조언합니다.
* 🤝 새호는 **'다이어트를 통해 건강해지는 좋은 본보기'**가 되고자 **3개월간의 변신 도전**에 나섰습니다.

조새호는 앞으로 3개월 안에 체형을 개선하고 건강한 다이어트의 모범이 되는 것이 목표입니다.

It's not like you overdrink, do you? I do. Are you functionally okay? What function... - Hey! - Hey! ♪ Yaya yayayaya ♪ Cho Saeho lost weight. Oh, all right. Oh, I have to continue? Hold it. Oh, should I hold it? Fifteen. Eight. (Peek-a-boo) Is this the last one? Stop filming. I said stop filming. The body isn't too bad without the face. [GYM-JONGKOOK] Let's go. (Gym Daddy... On his way to childcare...) - Hello, Bro. - Saeho. - No, wait. - Are we starting right away? Two men talking about love, friendship, and farewell. - We're ChoNam Zone. - We're ChoNam Zone, nice to meet you. Nice to meet you. Wow, so we're starting right away. If I tell you to come at 4:30, you should arrive on time. We came at 3:30.

(LOL) We need to warm up before seeing you, just like we need to warm up
before a workout. It's as if I've come really late. Why are you making me anxious?
- No, we have a routine of our own. We came a bit earlier to warm up.
- That's right. And we were figuring out the composition
of our talk. I released a new song, so we were talking
about it. Are you planning to sing as well? I won't be singing today.
But Nam Changhee released one yesterday. - Oh? Did you release a solo?
- Yes, yes, I did, Bro. ♪ How am I to you? ♪ He received 11 comments. Wow. I think I'll receive 15 after
this clip today. (LOL)
I look forward to your cooperation. Are you wearing Chrome Hearts
for your workout? Hear me out. I even thought of wearing a watch,
but I removed it. - Did you remove your watch?
- Yes, I did.

- In the past, I dressed to show off.
- All right, all right. But these days, since I live each day
to the fullest, I want to dress well. Seokbin, my manager, came wearing a hoodie. And when I asked, he said it was
700,000 won. Yes, that's the price range. I think it'll cost more.
- No, I purchased it from Rodeo. Wait, this looks like a counterfeit good. No, I mean, I wouldn't wear counterfeit goods
on GYM-JONGKOOK. Is this that expensive? Because this is silver. Oh, is this silver?
- This is silver. Oh, this is silver.
- Yes, Chrome Hearts started its brand
as a silversmith. So it's very fashionable. Bro, but is this relevant to your content
at all? (Not at all). But to be honest, you shouldn't be here. Why? You don't work out. When we cast Jaesuk,

he also brought Seokjin as an assistant MC. And when I cast him, he said he'd bring
Changhee. I brought him, not as an assistant MC, but I thought he should get some
advice from you. Apparently, I'm someone in need of exercise. Are you interested in working out? No, Bro (...LOL). How old are you guys?
I'm 41, Bro. I'm an ISFP with the tendency to enjoy
lying around. I'm also an ISFP (No way). Are you an ISFP?
You? I'm an ISFP. But why do you work out so much? (LOL). I feel happy when I watch Netflix
lying down. I need to recharge my energy
and then release it through workouts. And in fact, I work out five or six
times a week. Do you work out five or six times a week?
Yes. I actually talk about Saeho a lot
on variety shows. The three prominent examples
of a workout gone seriously wrong.

Jeong Junha, Jo Younggu, Cho Saeho - You're aware of it.
- I am. They all start with J. When I take photos, I should
take them like this, but... - I'm just trying to be funny on shows.
- That's right. But we must learn from Saeho's efforts. I wanted to lose weight faster,
so I went on an extreme diet and ended up with a haggard look. But now, I enjoy my food, and I work out. You look fine now. You look great now, great. So, I'll take off my clothes (Chrome Hearts free).
Take off that Chrome Hearts. I've been on a diet for quite a while. And I think I was heavily reliant
on my diet. - Oh, on a diet?
- Yes. I did lose weight by working out more. But after that, I naturally ended up
weight cycling. This is how I rationalized myself. I'm a cute, chubby, and funny person.

Ah, that's right. I confined myself to that idea, but at the age of 39, I thought, I'm turning 40 next year. That's right. So I wanted to greet the following year with a different look. I think that period overlaps with when you met Jaesuk. There was Jaesuk's influence during You Quiz on the Block. There was also the You Quiz on the Block period, but I needed a turning point. And so I ended up on a healthy diet. So I eat as usual, but cut the amount in half, reduce the amount, and made exercise a habit. I cycle for 40 to 50 minutes. And then Personal Training. Do you cycle like this? No, I cycle like this. I worked out every day. When I craved drinks, I avoided beer and instead, I had distilled liquor. You know, things like Ilpoom JINRO. That's right. You know, Ilpoom JINRO from HiteJinro.

- Are you still on good terms with Hite?
- Yes, I am. This is why the wealthy can't help
but like you. As a constant dieter.
- Tell us your tips. I weigh myself once in the morning
and before I go to bed. To me, it's great. Because there's a reasonable weight
that I prefer. 70 kg when I wake up. But let's say I'm 71.5 kg when I wake up. Then I exceed my anticipated weight
by 1.5 kg, right? Then I eat less and work out more tightly. People tell you not to do that, usually. Yeah, just check the body shape
instead of weighing yourself. There are people capable of doing that, but
I've been through numerous weight cycling. Yes, that's right. I reached 72 kg, but when I weighed myself,
I was 75 kg. I thought it wasn't too bad
because I could maintain it again. 77 kg? Lucky 77?
It's great, not too bad, is it?

82 kg? Oh? It's the year I was born, 1982. Oh? 88 kg? The Seoul Olympics? I kept rationalizing myself, and that's how it ended. So now, when I weigh myself, Oh? 72.5 kg? Saeho, get a grip on yourself. I feel like I've worked out just by listening to him. You haven't given a serious talk on workouts much. That's right. And few people listen to stories on workouts for this long. You're right. But I also gain energy as I watch GYM-JONGKOOK, to be honest. Weighing in the morning and night can't necessarily be condemned. Because people on a serious diet must have this kind of mindset. My self-esteem has been boosted by working out. I can see your confidence when you take selfies. That cute expression you do. Why do you pull your chin for no reason? Why do you pull it? How is your chin?

(Given the opportunity to promote)
♪ How is your chin? ♪ What was your new song again? I Like You. Go ♪ How am I to you? ♪ ♪ To me, it was always you ♪ He has an apparent reason and purpose
for coming here. Songs like these, you had a little
something with Soya before. You should've called Soya and uploaded a
video of yourself singing this to her. Soya is also a YouTuber. My voice isn't sufficient - I'm a terrible singer, Bro.
- You should go, ♪ How am I to you? ♪ Wow, you are different. - But the song isn't too bad.
- It isn't too bad. Some songs are pretty good, but there are many cases where they've gone
to the wrong person. - That's right, that's right.
- There are many pitiful songs. (LOL) Rocoberry is the producer
behind ChoNam Zone. They composed songs for The Goblin:
The Lonely and Great God and SG Wannabe.

(And ChoNam Zone...)
but they became ambiguous because of us - Youngmin...
- You know him, right? I do.
Why is Youngmin producing you guys? Is he paid more, or... - It's nothing like that.
- No? Young Min does seem confused. (A comedian promoting his new song on a singer's workout channel) Please give lots of love to I Like You. What's the type of body shape
you desire, Saeho? - I'm relatively short.
- That's right. So would it be better to increase
the definition of my shoulders? There are two ways.
To increase the definition, it's important to lose weight.
But you increase the weights you pull. I always wore large-sized
clothes in the past, so I fear I'll increase my size
if my muscles grow. (If your muscles grow bigger?) As I always say, worrying about
your muscles growing bigger - Is seriously useless.
- Is that so?

It takes work to build muscles. He always says he'll grow bigger. He says he's scared because he'll grow big even if he does a little. Why do you... Why do you keep doing this? The posture is essential. You pull your shoulders slightly outward, right? Slightly like this, look. In terms of posing, that's good. But in terms of health, it's better to push your shoulders back. Because of these... Pushing it down slightly, like this. There you go. It's okay to stay natural. I wanted to brag that I'm working out. Exactly. But don't do that daily. Fold those wings in your daily life. (Point, fold wings in daily life). Fold your wings in everyday life. And you don't have a narrow frame. It'll be better to have more volume to keep you in shape. They're cut off. There's nothing, cut off like these. When you work out, that moment when you're pumped up. Think of it as maintaining that feeling regularly. I heard that you give clear answers here.

- And it was true.
- Yes, yes. I think maintaining 17% body fat
is good for me. When I went down to 14 to 15%... That's when you started
trickling down, right? (LOL) You don't sag because you're 17%. I'm always in the 8 to 9% range. But I'm fine. You lost weight drastically. Then you need time to adjust
to your new body. Bulk up. Rather than building, you maintain your
body fat and increase your muscles. Yeah, it's not bad. - My thighs are okay, too.
- Great, great. It's better if you have more volume. - A bit more?
- A bit more. Hanjin, come over here. Like this? Well, it's not too bad. But you don't have much of the adductor. This part is empty. But I'm worried my pants will become
tighter if I build this. Worrying about fast muscle growth at your age is pointless.

It's like worrying, Oh, what if it's cold
today, in the middle of summer. Oh, I get it now.
I didn't know. And what should I do about that?
- What? Everyone wants me to go through
weight cycling. (LOL) It's as if they're all waiting. Your haters? My haters. (Please go through weight cycling.)
They ask when I'll go through it. This bit and a slight bit of detail. But is that possible for someone
who drinks every day? It's not closely relevant to alcohol. He'll just ruin his liver.
- Ah, just ruin his liver. It's not like you overdrink, right? I do. (LOL) My limit was initially a bottle of soju. But after working out, I can clear
two bottles without a problem. Because your stamina improved? When people are drunk, they keep
bending over. But people who work out don't bend
because they have a good core. A while ago, a friend of mine was lying
down because he was drunk.

But I saw him lie down doing the plank. Usually, on the street, don't do that. People sleep like this on the street. He was drunk, but he was like this. This is what you call talking. All right. Look at you promoting your song. How am I to you? I mean, Changhee. You should take off your clothes, too. You should also get a diagnosis. What I'm thinking is, you're 41, right? And you host a radio sitting down. Are you functionally okay? What function are you talking about, bro? Castle? It's not easy to rebuild the castle once it collapses. But I think I'm still okay. I'm still okay. What's for sure is that after working out, uh, my stamina... My overall stamina. After working out, it's great! The core is fixed in place. That's why the more you age, the more you should work on weight training.

And when you do other workouts, it can help reduce injuries.
When you do that exercise, he recommended it to you
because he cherishes you. And I'm also recommending it
for the same reason. And you should become healthier so you
can do something with Soya later on... Yeah. Oh, she went to DinDin's house
or whatsoever. Hey, if you say that, people will
get the wrong idea. (Soya appeared on DinDin's YouTube)
To shoot at home. I also got ticked off after
watching it later. DinDin told me - He said she came over to his house
- There's this thing. You shouldn't hang out with guys like him. Dude, so-and-so came over. The type who spills things like this.
Are you that kind of style as well? I tend not to say anything at all. They must be protected. He wouldn't say it even if he got married. That's the condition when you meet
women, right?

- Not to tell others.
- Yeah, they beg, It's nice dating you, Saeho, but don't tell anyone. If you want to be in a secret relationship, please contact us (Secret). Guaranteed! - Changhee, this on top.
- Yeah, try taking off your hoodie. Oh, the hoodie... You should wear short sleeves for us to see your body. When he was in his hoodie earlier, I wondered if he had worked out. The shoulders here are slightly... What's this? Are these shoulder pads? There are shoulder pads. No, they're not shoulder pads - It's a t-shirt with shoulder pads.
- No - These are shoulder pads, aren't they?
- This is a design feature, Bro. Since Changhee doesn't have shoulders, his girlfriend slips when she leans on him. You rascal. Who do you think you are to make my shoulder like that? Hey! - Hey!
- Hey! ♪ Yaya yayayaya ♪

Did you plan this in advance? I mean, we're experienced comedians, so... - We hit each other in a non-painful way.
- Oh, so it doesn't hurt. It'll hurt if I do it. (It'll hurt a lot). People who work out also wear t-shirts
that make them look bigger. But Hanjin isn't like that.
He always wears tight stuff. He's very old-style. He isn't fop. But I think he's wearing a gold necklace. - I mean, the gold necklace...
- It's his nest egg. - Ah, I'm sorry.
- Who knows what will happen. In the past, when I saw people working out
in sleeveless shirts, I thought, Oh, isn't that too much? Because I thought, Why are they wearing
sleeveless shirts? But as I started working out, it's much
more helpful when you check your muscles. So I ended up wearing a sleeveless shirt. Sincerely apologize again.

I want to apologize sincerely to those I glared at from behind. But did a lion scratch you or something? There are scratches here. I'll be honest with this. They're stretch marks from when I gained weight. But I say that they're stretch marks from working out these days. But someone told me you don't get stretch marks like these from building your muscles. For those of you watching, this might be visually unpleasant. But I want to dress nicely. It isn't too bad. And wear a bracelet. A bracelet? I kind of like Choo Sunghoon. And he wears a bracelet when he works out. He wears a bracelet even when he goes recycling. Everyone has their style, so we shouldn't be picky about it. Of course. If you say something, you're a boomer. Why did you remove your bracelet? You should've worn it. I thought you'd criticize me. So, I came nice and clean today. Aren't you wearing a Richard Mille?

I never had a Richard Mille
in the first place. (Yells at the fake news)
Don't say anything weird. You don't have a Richard Mille? - I don't!
- Did you lose your Richard Mille? I don't have one, but an article said
I had one. So I explained myself again.
- I thought I saw you with a Richard Mille. It's another brand with a similar design. Regarding the relative proportion
of your face, it would be nicer if you had more muscles. Then naturally, the face will adjust
to the body, to be honest. This is actually a
Sacrament of Reconciliation. Wait, he's not a priest.
What Sacrament of Reconciliation? Please go ahead. - Just say it's a confession.
- I want to look slim. Ah, I see. Because I've been dieting for ages. To be honest, I might be obsessed. I think you should build your body and transform it into the body
of someone who works out.

Ah, I see. Don't get too obsessed with cardio. If you work tightly on weight training, it will make you sweat like cardio. And it'll knock off the fat. So try working out like that.
- Like that, okay, I got it. And what should he start with? I mean, I should make up my mind first. (LOL) You have a herniated neck, it's protruding. I have a severe text neck. Do you work on improving it? I push my neck back like this. But pulling against the wall... If you do this in a state where you haven't made your shoulders. Pulling the chin is detrimental.
- Oh, I see. This bit hasn't been made, so if you pull your neck, it'll dislocate it more. How much cardio do you do in a day? I have flat feet, so I'm not good with treadmills. My feet hurt a lot, so I usually cycle. If you say you can't run because of flat feet, what does that make Park Ji-sung?

- Oh, is that so?
- Apologize. Yes, Ji-sung.
I said hello to you last time, didn't I? I've brought up the talk on flat feet again. And I'd like to apologize for it sincerely. But it hurts so bad. What should I do? Apologize to Ji-sung again. I'm sorry, I made too many excuses. Regardless, you ran so much. And I'd like to apologize once again - To Park Ji-sung.
- That's right. You get exhausted from running? Then swim. And if you're swimming and think running seems not your thing, do the stepmill and ride bicycles. - But you do live diligently.
- I seriously ride bicycles - At home...
- Why do you keep cycling like this? I go on round trips by bike. And I like bathing my lower body.
- You like bathing your lower body, right. That was so unnecessary. Why are you talking about bathing your lower body when we're talking about cardio?

Can't I? Anyway, I think you're very sensitive
about your weight. That's right.
That's right. For you to become a good example
of someone working out, I want you to build muscles to a point
where people will be jealous. Cho Saeho lost weight, you should
lose weight, too. Come on, it's not like he looks good
after losing weight. Don't give this kind of image. But it's so true. (LOL) I'm telling you not to be the subject
of such talk. You're saying I need to upgrade
from here, right? Work on it so your haters can't
say anything about it. Let's not be a laughing stock anymore.
Okay. A laughing stock is a bit... You crossed the line.
Apologize. Apologize to Saeho. Saeho, I'm sorry. I'm someone who makes people laugh.
So I don't mind being a laughing stock. If everything can become a source
of laughter, I'm fine.

You look outraged right now. Your face is angry. If everything can become a source
of laughter! I apologize for getting angry. Okay, then, let's get started. We usually warm up with 2 kg. Oh, 2 kg. I've been standing for quite a while.
Can I sit down? No, no, stay standing. But have you yet to warm up? I didn't warm up today. I worked out yesterday, though. So what if you worked out yesterday... What are you on about?
Do you warm up before a workout? I always warm up before a workout.
Are you not going to do it? It's a light one, right?
There's a lighter one. Yeah, give the lighter one to him. Your shoulders... Don't put it around your neck. ♪ Yellow handkerchief ♪ Can I take this band home? No. But you have a great posture. (LOL) My shoulders hurt a lot. Wait, hold on, stop. Are you in a hurry to go somewhere?
Am I too fast?

No, no. I think it's because it's too light. When you do a side lateral raise, 2 kg isn't as light as an average person would think. Is that so? - Try it.
- All right, again. Try it in your style. Six. Ten. Okay, stop. Look at yourself now visually, because this part of your shoulders comes out a lot. I can't say that this is wrong. But what's important now is you can't push your elbows back too much. Come down. In this state, bend it slightly. And think of lifting it while maintaining the directionality all the way, that's it. Again. Raise it, raise it as it is. One, again. Okay, as it is, slowly. Three, bring it down slowly. It definitely isn't visible. Your arm keeps bending, straighten them out, straighten your arms, that's it. Go, go, go. Okay. Done. The speed, when you do it, you do it like this, look.

You forcibly shape your shoulders. All right? It forces your shoulders
slightly. Pull it up, maintaining the resistance. Then the resistance will be delivered
directly to your shoulders. The resistance of your weight. You're going up and down with that
resistance of gravity. As I work out, I can see this bit
split up slightly. And I think I tried to look at that. Exactly. Over here, slightly to the front.
That's it. You can see the front overall, right? Eight, nine. Okay. After this, I did the one going up.
I always did those three. But you're not done with this yet. (LOL) You should do more, do more. From my perspective, you have to do
a lot of the side lateral raise. I also have a barbell,
but I should get the 2 kg one. You mean dumbbell, not barbell. Eight, nine. Look, when you raise your arms to the top,
can you see this line? I can see it. Right? It's different.

- Do I do it again?
- Does this feel light? Me? - No, not after doing it.
- Right? My trainers also teach me to go slowly. But I think I rushed to complete
the mission. You must not do that, keep your breaks
short and move on immediately. Nine. Ah, that's perfect. Let's do one more. It's definitely more stimulating. You should listen to a ballad song
when doing the side lateral raise - I Love You.
- Hold it. - Pardon?
- Hold it. - Hold it?
- Yes. One (Singer teaching workouts, comedian
singing) ♪ What am I to you ♪ Nine. Great. Great. And then what do you do after the press? And then the one where I hold and push up. I raise it from here.
And just do this workout. - Oh, this will injure your shoulders.
- Is that so? If you open your elbows too much,
there's a chance of collision. - Ah, I see.
- Try lifting it.

That's it. And look at the way you grab this. Do you think this is right?
That's it! If this bit is folded like this,
you'll use this bit. And the elbows should be receiving
the weight from here already. Hold it. Ah, yes. Once this goes over, the weights are
on the elbows, right? You must start from...
Look. You need to overcome this weight,
this gravity. Hold it up. What else do you want to say... You need to receive this weight
solely with the elbows. If you do it like this, the weight
will fall this way. Ah, okay.
It won't be delivered to the shoulders. One, two, all the way.
Done, right? Come down slowly.
One, two, three, all the way. One, two, just this much.
That's it! Again. Down to your ears, okay, go! Six. Go!
Oh, I get it. When raising the shoulders... What? Why did you stop?

Feel it at this point. One, two, three, up! Oh, I get it (LOL) - Keep going. Oh, do I keep going? One, two, three, up! Slowly, up! I mean, why? Didn't I do ten? All right, look. What do you think? - It's different, for sure. - It's different, right? If you do it extremely to the side, your shoulders will collide. The shoulder joints go in like this, right? But if you go to the far side, this end bit will get scratched like this. So if you raise it from the side a little, it makes room to move inside, right? That's it. Hold it. Oh, do I hold it? You're coming inside again. Why are you looking in the mirror? You're not here to look at your face. Look, go! There you go! Done. In this state, let's hit the machines. The weights won't be overloaded, so let's move on.

Show me how you do the press. Like this. Slowly. Hold it when you come down. By yourself, like this. Raise it to the point where your arms are really slightly bent. Just up to this much, okay? Done. That's it! Okay, again. One, two, three. Up! Do you get it? Yes. How many have you done so far? I did 20 just now. Let's increase the weight. Bang! That's it, again. One, two, three. Bang. One, two, okay. Breathe, breathe. (Fake reaction) This is great. Breathe. One, two, three. You're too fast, wait, I'll... One, two, three. Come on! Again! One, two, three. Tsk. Raise it when I tell you to. Stay still. Start again. One, two, three. Fifteen. Try doing one more. Okay, one, two, three. All right, put it down. You keep locking your elbows. Just be careful with this.

When you do the press, don't do it
until your joints get locked. That's bad for your joints.
Okay. Always push it to the point where
it's slightly bent. I'm not confident as a friend. I don't want to listen to it
when I'm on a break. All right, then, should I sing a song
by ChoNam Zone? Yeah, do the ChoNam Zone one.
She calls me a friend. Yes, that's right. What's that?
Our song. Because I'm short and ugly. I want to do everything I can. Okay, let's get started. One, two, three, bang. Pull up, pull up, pull up! Up! One more, go!
One, two, three, hit! Done. In the past, I used to work out
just using my strength. But now, as I'm focusing
on a specific target, it's definitely stimulating.

You can feel it, right?
This is how you should work out. You must work out like this. I have a slogan for each year. The one for next year is sexy. ♪ You're so sexy ♪ Go! You can do it, you can do it, you can do it.
Breathe, breathe. Breathe. Okay, bring the elbows forward.
Hold it, resist it. Up! One! Hold it! Oh, seriously. (Yoon Changmin from Team Stun Gun)
A close friend of mine, Yoon Changmin, said I'll have to boost my energy
when I told him I was coming here today. He said it'll be different from
my usual workouts. Different, it is different. I'll tell you how to do it as a front raise
with the cable. Why do we work out with cables? It's to maintain the resistance even if you go down all the way. Cables are great for shoulder workouts.
I see. You tend to speed up to the count.

but don't do that. Go all the way. Two, go! Three, four, five. Done. Don't twist your hand like this. Straighten the back of your hand and raise it in the direction of your hand. (Loading) (LOL) Pull it right up, up! There you go. Saeho, where are you going? Wow, but this is great. It is really tough, but... I'm sorry, but why are you pulling up your socks? They're socks from his brand. Fashion. You can just hold it up. Please shoot this for once. They're socks from his brand. Oh, is this his brand? Wow, but this is really stimulating. Six. Seven. Eight. Straighten your arms. Straighten your arms! Nine, that's it! Go, ten! (Peek-a-boo). That's it. Done. Look, his shoulders are pumped up. They are pumped up. They're really pumped up. Build some muscles, okay? Saeho, stop doing that.

Hurry over and continue. Again? You have to do more. Are you 150 cm? Straighten this bit. Do I look 150? 15, look. You're precisely 150 cm. You can just pull it up to start. That's it. Six. Slowly. Wow, ten! Okay, let's do one more. Done, okay. (Jeez...) Stay still. Don't let the blood rush elsewhere. Oh, it's pumped. Saeho, you have a good build. It looks great. It creates a triangle with the face. This ratio has to be proportioned. The body isn't too bad without the face. (LOL) No, no! I'm making it easier to understand. Yellow card. The body isn't too bad without the face. Is that so? But if you add the face? It is a bit disappointing. I'm trying to say that it'll be okay to build this up a bit more. It's nice to be balanced. These are so prominent. I'm sorry.

It's okay. They are a bit low. But you can't raise them by working out your lower chest. The upper chest. You need to fill in this bit. Come over here for the rear delt. Oh, we're moving. The muscles you gain from holding out. This is essential. Seven. Okay. Seeing that your elbows are going to the back, you've learned well. Say thank you to your trainer. Once again, I'd like to thank trainers Taesik and Bella, and there are several other trainers. Eunjeong Saecheol. Oh, they do it in rotations. Yes, yes. That's right. If you can maintain the amount of muscles you have when you're pumped up, it'll be much better for you. My before and after are totally different. It is different. What's fascinating is. Get in. What is this. Talk as you do it. S, something feels filled up. Mind your head. Way to go.

Six, seven. Tense! Slowly over here.
Go. Done. Hey, looking at you, I want to sign up for the gym as well. Jab, one two. (Random boxing tutoring)
Both legs should proceed simultaneously. He's...
I can see it clearly. The tempo as well. He knows what he's doing now. Like you said, instead of doing it with a bounce...
That's right!
There's a stretch. And come down with a squeeze. Like this. It's somewhat...
Like a jogger in the Central Park. Raise this a bit, Saeho. Wow, thank you. No, we're not done yet.
What's wrong with you? What are you on about? This part of the chest here. We need to work on this bit. Yes, yes, all right. Hold it when you come down. I'll help you when you go up. Lower the shoulders when you come down. Lower it! Up! Come down, come down, come down, come down, come down.

That was great. You have to bring it down this much.
Oh, I can feel it here. You keep straightening your elbows. Be careful with that. You need to be mindful
of any workout you do. Are we doing more? This is the last, right? Oh, just do it. Come down as much as you can.
Hold it as much as you can, hold it. Up! Done! Great, great. Oh, it's coming up. Is it good? Your flesh, I mean, your muscles,
are popping up in surprise. Like beef tartare. What do you mean by beef tartare? Oh, muscular, muscular. Oh, nice. Up! One more, one more! Don't twist your body.
Don't twist your body. Ten! Down, down. When it gets heavier, you keep twisting
your body. Ah, that's right. That isn't good. How does Kwangsoo work out? Kwangsoo goes... Argh! I go, What's the weight of this?

And I ask, Kwangsoo, are you okay? And he answers, Yes, I'm okay. But you shouldn't do it like that. We worked out the shoulders right now and worked on the front. We focused too much on the front, so let's do one or two to pull the back. - One, two, three, up! - Three. - One, two, three, up! - Four. Is this the last one? Stop asking questions and just do it. I mean, you said we'd finish after the shoulders... Stop this. What are you doing here? Let's do it. Stop filming. Oh, I'm sorry. I said it unconsciously. (Hold it) - Three. - Oh, nice. - Sit, sit. - I can feel it. It's great, Saeho. I said stop filming. Oh, I'm sorry. May I drink this? Are you doing a tea ceremony? (LOL) - I need to find peace of mind here. - Yes, you're doing a great job.

Oh, hello. Please film me nicely.
That's it. One! Done. Okay, get in there! I said stop filming me! Oh, sorry. I'm sorry. Hey, why do you keep going away? It's great. Get in, get in. Where? How far are we going? Oh, Bro?
Oh, I'm sorry. Your gaze was weird just now. I'm okay. It's me.
Yes, Bro. Tea ceremony. Come on, come on! Oh, you're drinking a lot. (Please keep your anger under control) Hello. One more, one more.
It's okay. Ah, great, Saeho. Oh, I'm not angry anymore. Now that I've overcome this,
I am much calmer. Saeho.
Ah, great. Keep this up.
Yes, I should. Look over here.
You look like a man. You do have the vibes of Choo Sunghoon (Choo Saeho).
Sarang, stop.

Instead of just doing it,
I have to endure it. Endure it as much as possible,
and it doesn't end there. Stretch it out from there, and then
pull to squeeze. The back
With the back! Do you even understand? Do you know how that feels? Wait, why are you trying to pull me
into a skit? Ah, you look great. (Tom Hardy Saeho?)
Hey, don't frown. You recently got a botox. This body shape is much cooler.
This is much better. Wow, look at the back. - The back...
- It's splitting. Last one.
- Last! Two! (Please give a lot of attention
to I Love You). One more, one more, one more.
More, more, more. Why don't you keep this up
for two or three months? Yes, I'll try. Try it.
Seriously, I think you'll look great. I feel pumped. It's great. Nice. Will ChoNam Zone do another...

Since he released a solo album, I think I'll be releasing one, too. Saeho is the next one up. We're doing everything we can. We won't stay still. This is my debut stage today for this song. Sing it for us one more time. ♪ How am I to you ♪ But I actually wanted to work out with you. Receiving this energy, I'll try continuing to work out. Try finding the joy of building your body. Great! Let's build it up to some point and meet again on GYM-JONGKOOK next time. I'll try my best. Because I can't make promises with grit. If you make a promise, you'll flog yourself day and night. You know it, right? I'll promise. Way to go! Saeho will work to no longer be a bad example of dieting but a good example of becoming healthy through a diet. Currently, he has a nice body, excluding the face. But in proportion to his face, he'll work hard for about three months.

to build a nice body and show you
the changes. To be honest, I think I'm going to
pass out now. Great job, Bro.
Great job. Hey, you're looking great.

운동하면 얼마나 신나세호 (Feat. 조세호, 남창희)

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

조새호의 체중 감량 여정과 운동 루틴

조새호 씨는 식이요법과 운동을 통해 체중 감량에 성공하여 40세의 나이에 더 건강한 라이프스타일을 유지하고 있습니다.

그는 현재 일주일에 5~6회씩 사이클링과 퍼스널 트레이닝에 집중하며 운동을 하고 있습니다.

조새호가 외모를 바꾸기로 결심한 데는 40세가 된 것과 <유 퀴즈 온 더 블럭>에서 재석을 만난 영향이 컸습니다.

아침저녁으로 몸무게를 재면 체중을 추적하고 조절하는 데 도움이 될 수 있습니다.

Saeho가 체중 증가를 합리화한 경험과 운동에 대한 동기를 공유합니다.

체형에 대한 토론에서는 근육의 정의와 운동 자세의 중요성에 대해 강조합니다.

두 사람이 체지방 유지와 근육 만들기에 대해 이야기하고, 한 사람은 급격한 체중 감소를 경험합니다.

또한 알코올이 근육 성장에 미치는 영향과 운동을 통한 체력 향상에 대해서도 이야기합니다.

대화는 나이가 들면서 웨이트 트레이닝의 중요성과 부상을 줄이는 데 있어 웨이트 트레이닝의 역할에 대해 다룹니다.

패션과 운동에 대한 캐주얼한 대화

두 친구가 민소매 셔츠, 팔찌, 명품 시계 착용 등의 주제로 패션과 운동에 대해 가벼운 대화를 나눕니다.

또한 서로 다른 운동 선호도와 부상 및 신체적 불편함에 대한 대처를 포함한 운동의 어려움에 대해서도 이야기합니다.

캐주얼한 분위기 속에서도 효과적인 운동을 위해 유산소 운동과 웨이트 트레이닝의 균형을 맞추는 것이 중요하다는 점을 강조합니다.

코미디언 겸 가수와 함께하는 역도 운동

코미디언과 가수가 역도와 올바른 자세의 중요성에 대해 이야기합니다.

가수는 코미디언에게 어깨 근육에 집중하고 운동하는 동안 천천히 하라고 권유합니다.

코미디언은 저항의 중요성과 부적절한 동작으로 인한 어깨 부상 가능성에 대해 배웁니다.

역도에서는 올바른 자세가 체중을 분산하고 관절 손상을 방지하는 데 특히 중요합니다.

팔꿈치가 무게를 받는 주요 지점인 팔꿈치에 집중하고 관절이 고정되지 않도록 하는 것이 중요합니다.

제어되고 안정적인 움직임은 성공적이고 안전한 역도 루틴의 핵심입니다.

피트니스 트레이닝 및 보디빌딩 팁

효과적인 운동과 근육 형성을 위해서는 올바른 자세와 기술이 중요합니다.

미적으로 보기 좋은 체격을 위해서는 근육 발달의 균형과 비율를 유지하는 것이 중요합니다.

근육량을 일관되게 유지하는 것은 보디빌딩의 장기적인 결과와 발전을 위한 핵심입니다.

광수의 운동은 앞쪽에만 너무 집중한 나머지 뒤쪽을 소홀히 하여 체육관은 유머러스하고 혼란스러워집니다.

방해가 되는 상황에서도 다도를 통해 평화를 찾으려 노력합니다.

세호는 광수에게 운동을 계속하라고 격려하며 앞으로 3개월 안에 몸을 만들겠다고 약속합니다.