Transcription
Hello, this is Somi. [Ta-da! Today~] I will be revealing my workout secrets video, which I believe many of you have been curious about, curious about, and have been curious about, in celebration of my comeback. Ppa-bam! [Hey, you can be fit too!] I've been entrusting my body to one person since the "Dumb Dumb" era. My love, my life, my partner, [My love, Han Jieun] I am with teacher Han Jieun. [Everyone, super super focus, Let's go!] For those of you who were curious about my secrets, please watch the video until the end. Shall we take a look at what we focused on and worked out for this comeback? [I'll let you know, come on!] Let's go! Hello, I am Somi, and this is my trainer, Han Jieun. [Kyaaaaaa!] Since our "Dumb Dumb" days, [Our deep love since 2021] we met through a serendipitous encounter. - I went to find her. - Yes, you came to me with a look of not being able to trust anything. I haven't tried a diet that I haven't done. [Truly, the last dance] That's right, as my last ray of hope, [I came to you with my heart] I came to you. I feel like I've tried everything. [Will this unnie really be able to change me?] "Well, how about you give it a try?" [with this mindset] I went to her, and then [Bingo] you all started getting curious. [That's the unnie's work.] First, warm-up. [Chit-chat stop.] Okay, but I still need to sweat a little. It feels like it's the unnie's pleasure, but whenever I do the Stairway to Heaven, she films stories next to me. Whenever I'm exhausted and working hard, she's just next to me. Normally, the first warm-up is at level 7, just enough to break a sweat, and I do it for about 5 minutes. So today, what I need to do with the unnie is show her the EXTRA choreography video and point out which parts are particularly prominent. [Completely custom workout for EXTRA.] So, I plan to focus a lot on those areas today, and I've always worked out like that. For example, when I have a schedule and wear a dress with a low back, I'll focus only on my spinal erector muscles. During "Dumb Dumb," there was this choreography, right? [Like this, this, this, making my stomach ripple.] So, when doing this, this, this, this, this, this, [Big abs] I would work on my abs. During "Fast Forward," [toss] I had to show my feminine side, so I did a lot of hip and back exercises. A coke bottle! Do they still call it a coke bottle these days? [Anyway, it was a hot body.] Hourglass? Coke? I don't know. [This time, EXTRA] This time, I didn't do much for my lower body. I left my lower body alone and did a lot of shoulder exercises. Shoulder blades and arms... [Sigh, don't get ahead of yourself today, my heart.] About that much? [I'm tired in 5 minutes.] Those who haven't tried it don't know. [Try it first and then talk.] I don't know. Ttan, ttan, ttan, ttan, ttan. [Warm choreography, please understand.] Ah! I learned it yesterday. [This is my first time dancing at the gym lol] [How about my self-accompanied EXTRA!] [Yo Yo Yo, how about it!!] This is the choreography. We use our arms at an angle like this, so we need rotator cuff strengthening, waist strengthening, and arm strengthening. [Suddenly tired.] We need to hold it. Hold it tightly here, as if someone is pressing down. One, two. This is a stretch that only rotates the shoulder blades. Six, seven. - Do you have rounded shoulders here? - Eight. [You watching, do it now too.] Rotate that outward. Two. - Doesn't it seem like nothing? - Three, four. - It's like Pilates. - Five, six. [I even took this to M Countdown's first broadcast.] Seven, eight, nine. Okay. But people say, "Somi is... 'She's naturally thin!'" They say that a lot. I'll show you a really funny video. [OMG, this is the most unfair point.] Yes, this statement is the most unfair to me. I am truly a person who works hard. I can say this with confidence. A few days ago, [Jeon Somi at the gym crying show] I cried because I was so upset. [Sad but funny, sad but hard, sad, anyway.] It's funny that I cried before the music video, but I'm doing it, so [Are you done crying? Then let's work out now.] Let's go. Now it's the real deal. [Ready to sweat.] I just took it off. Before working on the shoulders, we're going to work on the back tightly first. First, this pelvis. [1. Slightly push the pelvis back.] We'll slightly pull the panty line back. [2. Keep your body upright.] And create a pillar. [Maintain it so it doesn't collapse.] In our bodies, when exercising, the roots and pillars are always important. So, in this state, [3. Don't let your center of gravity shift too far back!] Slightly press your big toe and lean your body slightly forward. [Stick your butt out like this, feeling the hip joint pinch.] Feel a slight pinch here. Rather than forcefully pulling the shoulder blades out, [4. Keep the shoulder blades taut!] keep them slightly, and slightly spread your shoulder blades apart. And from this state, without bending your elbows, just extend them, with your elbows slightly facing outwards. [5. While keeping your arms extended, press down and open your chest.] Press down and open your chest. [Slightly contract your back.] Press your back down. And at this time, slightly [6. Keep your abs tight by closing your rib cage.] Tighten your rib cage. [Maintain the feeling of pressing your belly button down firmly.] Feel the sensation of pressing your belly button down, and tighten your abs. Press down and open your chest. Okay. One. [Maintain posture.] Press down firmly. Two. Squeeze the shoulder blades together at the bottom. Three. [My reflection in the mirror~] - Squeeze - Yoooo! Four. Let's go. Squeeze, okay. Five. No, these days. Six. Unnie, I look like a chicken right now. - Seven, no, it's been a while. - Unnie, we always wear loose graphic tees, but when we wear something like this, our bodies are visible. Eight, stretch. [Everyone, look at my back muscles.] Nine. Ten. Elbows slightly outwards. [Are you listening to EXTRA?] No, the comeback is really imminent, right? So until now, my goals for diet and exercise were very clear every single day. But now, as things are starting to pile up, [So everyone, what this means is] I have no appetite and no motivation. So it's just naturally becoming like this. [Your comeback body is naturally completed without you even realizing it.] Eight. Nine. Just two more. One. Hold slightly at the bottom. [Final 2-second hold.] Stretch, one, two. Okay, good. Wow, amazing! Look at this! Ugh, unnie! Look at this, it's gross! And we experiment a lot with each other. Like experimenting with new diets. Did you have any peculiar experiments? Peculiar experiments? Since I'm a public figure, it's a bit difficult to go to public saunas. I bought Somi a gift, a towel to cover her face, and we tried a public sauna for the first time. [Now I really can't live without a sauna.] My only pleasure. [Ah, even in this situation, you're so precise.] It's best to do as much as you feel is difficult, rather than setting a specific number of reps and sets. For Somi, she did about 3 sets of 20 reps. [20 pounds.] The last one. [Eut-cha-cha!] Okay, good. The difficulty for public figures to lose weight is [Unnie's past diet success stories.] When I was on Infinite Challenge with Jeong Junha. - That's right, you can lose it all. [Anyone can do it with Ji Eun쌤.] But your face melts away. So, you need to have some fat on your face, and no fat on your body. That's really difficult. During "Dumb Dumb," I was in my early twenties, so even if I lost weight, I still had baby fat on my face, so it was okay. [I'm in my mid-twenties now, so I need to work out smarter.] [Smartly, let's go for the last set.] Shall we go? Let's go. Stretch. One. My fans know this, but [I love gorosoe water.] I really love gorosoe water. So I told my fans to drink gorosoe water when it's in season. [Gorosoe water experiment was also very successful.] You were the first person to tell me about it. But you really like those savory things. Six. [Muscles built with gorosoe water, perhaps.] Yes, you really know how to respect that. Eight. Nine. Three seconds. One, two, three. Okay. Next, we've stretched our backs! It's time for chest exercises. Here, [Time for front shoulder and chest muscles.] Now, let's do exercises to stretch the chest and front. Push-ups themselves have different muscles worked depending on the angle. For Somi right now, she's going down lower than what's difficult for women. Usually, women do it a bit higher, but Somi [Yeah, I'm a warrior.] like a warrior, goes down one more level. [Try to follow me like this.] That's why she's doing it there, and that's why it's tearing like that. [1. Only the tips of your feet touch the ground.] Place only the tips of your feet on the ground, with your hips slightly [2. Squeeze your glutes tightly.] Squeeze your glutes slightly. [Maintain a stable core.] Tighten your abs. It's fallen like this now. [3. Keep your shoulder blades pulled down, not raised.] With your shoulder blades lowered, let's go straight. Okay, up. One. Wow, I'm... Up. Two. [Your shoulders might rise as you do it.] Don't raise them too much, just a little. [Everyone, exert force.] Lower chest, firm. Okay, let's go. Three. Like this. One, two, up! Four. Yes, good. One, two, up! Five. Squeeze the power you've risen with. Six. Seven. Let's go, powerfully. Eight. Nine. Ten. Just two more. One. The last one. Okay, good. - It's gotten much better. But - Yeah, my shoulders have been strengthened. The amount and variety of exercises I can do have greatly increased. [My eyes are losing focus...] Let's do it one more time. My eyes are starting to sink a little. [But I'm the best if I smile when it's hard.] Let's go. Go. Okay. One. Two. Lower chest. Three. Let's go. Stretch. Four. Stretch. Five. Rise powerfully. Six. Good now. Seven. Look at the camera and glare. [Everyone, look at my amazing push-up face.] Eight. Stretch. Nine. Just two more. [Those who know that the last two are the hardest.] One. The last one. Go. Okay, good. Many people ask me about Somi's diet too. What does Somi eat to lose weight! [Oh? Are you all curious about my diet?] Oh, really? [Come watch EXTRA diet shorts.] Until now, I've only focused on one thing. [Guess what diet experiment we did this time~] This time, we tried an experiment. A few days ago, I made and ate Tom Yum Goong at home, which is a diet-friendly dish. [Lol, pausing mid-sentence skill.] Non-fattening Tom Yum Goong. - With some tomatoes? - It's really delicious. [Ah, lol, caught immediately.] Okay, four. Five. Stretch. [But it's really amazing, my recipe!!!] Six. Stretch. Seven. Eight. Nine. [Non-fattening Tom Yum Goong, maybe coming soon~] Eight. Nine. Ten. Let's do two. One. The last one. Okay, good. But Somi's father is practically a doctor of protein products at convenience stores. Do you know how my dad lives, unnie? My dad should have a YouTube channel. I went to see my dad. Dad! Shall we eat together? It's 6 PM, and I'm already an hour past my mealtime. [NOPE] No. No, he said my mealtime has passed. He said today is over. [Come back tomorrow for mealtime.] If you want to eat, come tomorrow. - He's really precise. - Really. [Putting on a hat for a new workout~] Now we're going to work on the rear deltoids. For shoulders like these, if you exercise them a bit, women's muscles develop quickly! [My default posture is this much hunchbacked.] My posture in life is usually like this. [When you grab the back muscles here, boom.] So if I do this, my [The back is like this, like this.] posture becomes stronger. [It straightens up a bit.] It becomes a supporting posture. [The key to rear deltoid exercises!] When doing shoulder exercises, [1. Keep your shoulder blades from pulling back.] Keep your shoulder blades from being squeezed from behind. [Maintain tension in your body.] Like they're glued with super glue? Like that. [2. Don't let your shoulders roll inward either.] Slightly spread your shoulders outwards, and keep your elbows fixed. [3. Slowly.] Slowly. Do you feel the tension? [Feel the tension in your shoulders!] Let's go. Start. Let's move our hips forward a bit. One, two. Tighten your abs. Three. Five, six. Slightly spread apart, seven. Spread apart, eight. Nine. You see here? This is it. Ten. Eleven. Twelve. Thirteen. Spread apart, fourteen. Fifteen. Sixteen. Seventeen. Eighteen. [Oh ho, yeah, sexy back~] Nineteen. The last bit of strength. Okay, good. It feels hot when you touch it here. This is not a back exercise, but a small muscle exercise for the shoulders, so the range of motion should be only as much as you feel tension in your shoulders. [These details are the key to the workout!] The point of my workout is that my body doesn't get bigger. That was the biggest point for me. I develop only the necessary muscles and correct my body like this. [Like a procedure, BAAM!] It's like a procedure. [Without developing excessively.] Becoming pretty as if you haven't done anything. [A subtle body correction feeling.] It's a type of exercise. [Let's go for maximum results with minimum stimulation.] If you do it a lot, it's like a procedure that really corrects your body. [Effective procedure exercise! I like it.] Oh, it's good. [Don't let your elbows drop.] Keep your elbows up. [As if your elbows are moving away!] Spread them apart at first. From that state, let's go. Go. One. Let's go. Two. You can go further. Three. Four. It's coming out really well now. Let's go. Five. Six. Seven. Eight. [My shoulders are burning hot right now.] Nine. Ten. Eleven. Twelve. Thirteen. Fourteen. Shoulders shouldn't be overdone. Fifteen. Just three more. One. If you overdo it, we squeeze our shoulder blades and move to the back. So, okay, good. Just finished the rear deltoids. In terms of shoulders, there are anterior, lateral, and posterior deltoids. Now that we've done the posterior, we'll move to the front. First, we'll do the holding. [This exercise will be done in two stages.] This is quite heavy, actually. Here, hold it. [1. Grip the ring dumbbell.] Hold it like this, forward. [Maintain your arms at a right angle.] Elbows at 90 degrees. [2. Glutes and core, firm!] Squeeze your glutes tightly, squeeze them. [3. Make a fist with your opposite arm.] Make a tight fist with your opposite hand. [Hold it extended.] We'll hold it. Let's hold. One, two, three, four, five, six, seven. [Chapter 1: After enduring the weight.] Eight, nine, ten. In that state, [Chapter 2: With small movements.] Let's move it little by little. One, two. [Painful pulse phase.] Three, four. Don't let your elbows spread. Five, six. Hold it. Seven. [This is quite heavy, more than it looks!!] Eight. Two more. One. The last one. Okay. [A slightly annoying pain, ugh.] [Losing strength and voice...] You're starting to not talk now. You won't talk now. [This is the real workout combat mode.] Now it's just combat mode. You just do it. [Next dumbbell given to the workout warrior.] [Right to the next one, let's go.] It continues right away. Until now, I've been talking to help you understand, but now there's no more kindness. [Because it's hard, I get annoyed for no reason lol] I get annoyed for no reason. [1. Move away from the shoulder blade.] Bring it up immediately, slightly away from the shoulder blade. [Maintain the feeling.] A feeling of moving away. [2. With strength in your pinky finger.] With strength in our pinky fingers. Somi and I always talk about it. [Elegant yet strong, you know what I mean?] We say it's like pouring wine. [3. As if pouring wine for someone far away.] Let's go as if pouring wine for someone far away. [Keep the arm tension!] One. Stretch. Two. Okay. With strength in your pinky finger, twist it slightly. Three. Four. That's how this line comes out well. Five. [Ice.] Let's go as it tears. [Snap.] Stretch. Six. As it tears. Seven. [Rotating the shoulder.] Somi's shoulders are very tired right now. [Very tired after finishing the workout.] Because we did the rear and front deltoids just now. Eight. Normally, we don't do this much in one day. We don't do this much in one day. You don't do it without resting like this. [Give me some rest.] Three. That's right. Let's go. Four. Three reps. Go. Three reps. Go. One. Two. Throw the strength. Okay, good. [Social distancing.] It's better to keep some distance at times like this. [I'm not smiling, even though I'm smiling.] No, you look pretty too, Somi. [When unnie comforts me like this again.] This layer splitting. [You won't even have the energy to react.] - Try doing the choreography. - Okay. Ppam, ppam, ppam, ppam. [EXTRA gym version, how about it?] [So this is it.] Like this, coaxing and persuading. [Skill of coaxing and persuading members.] We keep working out. - That's right. - It's definitely pretty. I'll do it one more time. This is when I make myself hold it. Okay. One. Two. Three. Throw the shoulder blade. Four. That's how it comes out well. Five. [Am I throwing the dumbbell?] Six. Hold your neck. [Or am I pulling out my shoulder?] Seven. Eight. Nine. Ten. Let's go. Just three more. Stretch. [Gathering energy, heot-cha-heot-cha.] Press your feet. Good, good, good, good. One. Two. The last one. Okay, good. Done. Ah, it's hard. [But the last abs workout, heyy.] Now, what exercise is the hardest for abs? [Due to exhaustion, I'll lie down for a bit.] Where? They all hurt similarly, but [It hurts, so it's exercise.] not hurting is the best feeling. [Is that the taste of exercise addiction?] That must be addiction. The reason I put the half foam roller in now is [This foam roller.] to give more... [Body curvature.] To give more curvature. [Magic that doubles the pain when you put this in.] This really makes it more painful. It becomes painful, and the tightening of the rib cage is much stronger. This is the professional explanation, but from the perspective of the person doing it, it feels like the movement of the shoulder blades is suppressed. You can't use tricks... It becomes less difficult. [Not a painkiller, but a pain giver.] So it becomes harder. [Protecting the athlete.] Hold it. And as you come up, feel like you're tightening your rib cage to your body. Most people strain their necks here, but when you come up, you shouldn't strain your neck. Instead, feel like you're rolling up your back behind your chest. [Go down slowly too.] Go down slowly again. Breathe out, okay. One. Roll your elbows towards your pelvis as you go down. Two. [How to use less neck strength?] Try not to use your neck. Three. [Focus on the strength of rolling up your back muscles!] To do that, roll up your back behind your chest. Four. Stretch. Five. Six. Now, to make it a bit harder, bend your pelvis towards your belly button. Bend your pelvis towards your belly button. Okay. Seven. Stretch. Eight. Extend, nine. Extend, ten. Just five more. One. Two. Three. Four. The last one. Okay. [So work harder.] Your abs should always be there. I always work on my core consistently. [I always work on my core diligently and consistently.] I work on it diligently and consistently. So the 11-shaped abs [My abs are open 365 days a year, operating normally.] have never disappeared. There are people who have 11-shaped abs even without exercising, and there are cases where they are formed through effortful exercise. [Lolololol.] You can find them, but the process of finding them... Since Somi likes to eat, during the off-season, they hide a bit. [No, there are too many delicious things in the world, what can I do?] They hide about 40% inside. [Shall I dig into my belly...?] 40% body fat. Let's go. [Let's go find our abs for the last time!] Let's go. One. So, usually, my clients at the center [Teacher, today] tell me, "I'm eating something while walking around." [I saw Somi eating ice cream.] They report things like that to me. Just a few days ago, someone told me, "Somi, I heard you were eating something when you came out of the department store a few days ago." [To the informant~] Ten. [If you're watching, please leave a comment.] Don't use your neck, use your back. One. [Isn't it all for eating? Huh?] Three. Four. Three reps. One. [But thanks to that, I kept my abs. Thank you.] One. Two. The last one. Okay, good. That's all for today. [Kya, completed workout.] Stand up and show me your core once. Yes, good. I don't like the lighting here, the top lighting. Don't you? It should shine from below. [I worked hard, wait a minute.] I worked this hard. [Wooo, yes, this is it~] Ah! Look! It's completely different now, right? [Yes, this is it, this is it.] Right? Honestly, this is [The result of effort.] Like Jay Park's Waterbomb. [As expected, oppa knows. Abs are sexier time.] It's only done in the evening. Ah, my shoulders are good now. Good, good. - Turn a little. - Now? [Today's remaining schedule! Sauna.] So now we're going to go to the sauna. Today, my [Hey! You can do it too! Routine ends here.] gym routine was like this. Next time, I'll also create and show you a diet plan. Other routines, like without equipment. Ah, good, bodyweight exercises too. Bodyweight exercises are really numerous for us, so if you're interested in those too, [Anyone interested?] if you're interested, based on the comments, [Shout in the comments~] we might be able to show you those too. [We'll consider it~] We always [Somi's changing body for every comeback, show show show.] change our bodies according to the song. [Please show a lot of interest in the new routine too~] Please look forward to the next comeback. For now, we have to go to the sauna.