5 Tips to Prevent Injury During Your Exercise

While exercise is the best way to stay healthy, it can also be a cause of common injuries when not executed properly. Here are 5 tips to prevent injury during your exercise. Listen to your body, know your limits, and prioritize safety for a successful workout journey.

Ligament sprain and muscle strain from physical exercise can happen to the most physically fit among us. Taking the time to warm up and cool down at the beginning and end of each workout is essential. We also recommend investing in good equipment and knowing how to use it to keep you safe while you get in shape.

Start Slow

Start Slow to Prevent Injury During Your Exercises

The best way to avoid exercise and sports injuries is to implement your new routine at an easy pace. Slowly ramp up your workouts’ intensity over time to make sure your body is limber and strong enough to do what is asked. 

Warm Up Your Lower Body

Going too hard too quickly can lead to knee injuries, knee ligament injuries, ankle sprains, or an Achilles injury. Harming these massive regions of the body will make exercise difficult. Take time to carefully prepare your lower body before and after each workout. If you experience ankle or knee injury symptoms, don’t wait – address these immediately.

Balance Stretching and Strengthening in Your Workout Routine

Balance Stretching and Strengthening

A well-rounded fitness program features strength training, cardiovascular workouts, and stretching. High-impact planting motions, pivoting, or twisting can easily cause a sports injury. This is especially true when you’re just starting a new routine. Consider doing low-impact exercises when you’re first starting your regimen to allow your body time to build strength and stretch.

Stay Loose In The Hips, Shoulders, and Neck

When completing high pulls or any other upper-body workout, a little bicep pain is normal as your muscles develop. Neck and shoulder injuries, however, are the result of a pulled muscle and are easily avoidable. Prevent neck and shoulder pain before it happens by properly stretching and slowly increasing weight. If you do still find yourself experiencing neck and shoulder blade pain, the easiest way to shoulder pain relief is through stretching.

Listen To Your Body


A broken bone or swollen elbow can easily be avoided by knowing your limits and listening to what your body is telling you. While working out is all about pushing yourself to level up, only you can tell when pain is your body transforming or potentially more severe. Discover effective tips to prevent injury during exercise: start slow, warm up your lower body, balance stretching and strengthening, listen to your body, use proper equipment.

Part of getting in shape at home is having high-end, easy-to-use equipment. At Ninefit, we offer all things exercise and recreation in one convenient shop. Whether you’re looking to up your cardio or build strength, our online store has everything you need to jumpstart your fitness journey. Start meeting your fitness goals today.

5 Kettlebell Workouts You Can Do at Your Home

If 2020 taught us anything, it taught us that you never know when you might be forced to exercise from home, or for how long. Equipping your home gym with a 10kg kettlebell and 12kg kettlebell set is a great way to utilize this versatile equipment. Unlock the benefits of kettlebell training. Improve strength, mobility, and overall fitness with these 5 essential kettlebell workouts.

Kettlebell sets challenge balance and core stability, essentials for your overall fitness. Here are 5 of the best kettlebell workouts to tone your body from home using kettlebell weights. All kettlebell workouts are suitable for both men and women.

Kettlebell Arm Workout: Bicep Curl

Kettlebell Arm Workout

This remix on a classic is a great way to improve your arms’ strength.

  1. Pick up two kettlebells and place one on each side. Your upper arms should remain still.
  2. Curl the kettlebells up toward your shoulders while bending your elbows.
  3. Return them to your sides gradually.

Kettlebell Back Workout: Kettlebell Bent Over Row

Kettlebell Back Workout

Strong back muscles are essential for long-term mobility, and kettlebells make it easy to start laying your foundation today.

  1. Lean around 45 degrees forward until the kettlebell hangs at shin height. To sit back in the position, keep your weight back on your heels and bend your knees.
  2. Pull the kettlebell up toward your hip with one arm while simulating an elbow pull. 
  3. At the peak of the exercise, pause for two seconds, clench your shoulder blades together, and then gradually lower the kettlebell back down. Work your way up to 12 reps on each side.

Kettlebell Exercises for Your Legs: The Goblet Squat

Kettlebell Exercises for Legs

This classic squat works your hamstrings, calves, and glutes. 

  1. Stand with your toes pointing outward and a little wider than hip-width apart.
  2. Hold a kettlebell at chest level with your elbows bent and both hands clasped on the handles.
  3. As you squat down while maintaining the kettlebell close to your chest, brace your core with a neutral spine, hinge your hips back, and bend your knees into a squat.
  4. While squatting, keep your chest erect and upright and try to get your hips closer to 90 degrees than parallel to the ground. At the bottom of the squat, your elbows should be positioned inside of your knees.
  5. Squeeze your glutes as you exhale, and press through your feet to stand back up in the starting posture.

Kettlebell Core Exercise: Hollow Body Hold

Kettlebell Core Exercise

This exercise is a great way to engage the muscles in your midsection as well as your lower back.

  1. Lie on your back.
  2. Engage your abs to lift your head, shoulders, arms, and legs off of the ground, keeping your legs straight out and feet flexed while simultaneously extending your arms overhead, holding 1 kettlebell.
  3. Bend your knees if necessary to help keep your back flat on the floor.
  4. Hold for 30 to 45 seconds.

Full Body Kettlebell Workouts: The Kettlebell Swing

Full Body Kettlebell exercises

For this exercise, make sure you have plenty of space around you to prevent accidents or injury to yourself or others. 

  1. Your feet should be somewhat broader than shoulder-width apart as you stand. Kettlebell should be placed on the ground in front of your feet. Put a modest bend in your knees, and maintain a defensive posture by pulling your shoulder blades down and back while bracing your core.
  2. As you raise your kettlebell, hinge your hips back and your body forward as one unit. Keep your back straight and bend your knees just enough to avoid squatting.
  3. Lifting the kettlebell, inhale. Exhale, tighten your glutes and hamstrings and thrust your hips forward to quickly and forcefully stand up. Naturally, the kettlebell will rise to about shoulder height. You should just use your arms as a hook, not to lift the object.
  4. Inhale, and as you do so, swing your hips back and let the kettlebell fall back in between your legs. Keep your back upright and your hips and torso moving in unison.

Get More Out of Your Workout With NineFit

Kettlebell exercise

Whether you are choosing dumbbell vs kettlebell weights or looking for the best rate on Kettlebell Kings, Ninefit has all your sport and exercises favorites in one place. Explore your region and start building the perfect home gym. 

Top 5 Reasons You Need a Home Gym

If you’re looking to amp up your workout routine, investing in a home gym may be just the thing you need. What advantages do home gyms have over public gyms, though, and how can they help enhance your workouts? Let’s take a look at the five best reasons.

1. Convenience

First of all, home gyms are extremely convenient. One of the hardest parts about having a consistent workout routine is getting out of bed every morning and making the commute all the way down to the gym. With a home gym, all you have to do is roll out of bed, walk over to your workout room, and get started!

2. A Tailored Workout Experience

Man is doing exercise in home gym

While public gyms have a little something for everyone, your home multi-gym can be tailored specifically to your workout needs. Looking to do more strength training? Just add some more weights to the room. Want to get some extra cardio in? Add a treadmill. No matter what you need, the home gym is yours to customize however you like.

3. No Waiting Between Reps

If you’ve been to a public gym, chances are you know the frustration of waiting for a certain piece of gym equipment to open up, but with home gyms, there’s no need for that. With a home gym, all the equipment is yours to use whenever you want, so once you’ve got a good workout rhythm going, you can move from exercise to exercise without having to break that rhythm, leading to better, more productive workouts overall.

4. Helps Privately Develop Confidence

Woman is doing exercise in home gym

Unfortunately, many people don’t visit public gyms because they don’t feel confident enough in their abilities or fear judgment from more adept gymgoers. If you fall into that camp, a home gym is perfect for you, allowing you to hone your body and build up your confidence in private, without having to worry about the prying eyes or judgment of others.

5. No Membership Fees

Finally, having a home gym will save you money in the long run, especially if your local gym has a hefty membership fee. Rather than paying to visit the gym over and over, all you need to do is make a one-time investment in your equipment, and you’re good to go!

Looking for more great fitness tips and products? Visit NineFit today!

How to Build a Yoga-Focused Workout Routine

Yoga focused workout routine is a great way to improve the health of your body as well as your mind, whether you’re an athlete or beginner. Yoga poses help relax the back, neck, and shoulders while improving flexibility and mental strength.

One of the greatest perks of a yoga routine is that you can do it anywhere, anytime. But where to start? We’ve broken down a step-by-step guide on how to create the perfect yoga workout for you. Whether you’re tackling yoga for beginners or implementing a morning yoga routine, design a plan that’s perfect for you.

Choose Where You Want To Focus

Yoga-Focused Workout Routine

With 84 unique yoga positions, each with its variations, it can feel overwhelming to decide which yoga stretches to include. To help with this, determine why you’re practicing yoga. Are you working on balance? Do you want to improve your strength or flexibility? Challenge yourself with balance-based yoga exercises if unclear about your goals. Balance is an invaluable skill, and these poses are also a challenging core workout.

Don’t Stress

Woman is doing yoga

The whole purpose of yoga is relaxation – these stretch poses allow you to enter a meditative state. There is no such thing as a “perfect yoga routine.” When practicing yoga, unlike other sports, the only person you compete with is yourself. Each of the 84 yoga flexibility poses challenge as well as relax you, so it does you no good to fret about perfection. The important thing is that you’ve decided to start. Whether your first routine includes hand poses or advanced chaturanga, you have somewhere to work towards.

Take it Step-by-Step

Yoga Workout

One of the best ways to build a consistent, workable yoga practice is to learn and add pose by pose. Become comfortable with 4 to 5 poses, then execute those yoga poses in an order that makes sense based on the shape of each pose and the mobility of your body. As that routine becomes simple, you can begin to learn and add new poses to your roster. 

Breathe Into Your New Routine With NineFit

women yoga pose & asana

Yoga focused workout routine is a perfect fitness plan for experts as well as beginners, which is why we are so happy to carry all things fitness in one convenient online store. From workout clothes to outdoor sports gear and more, we have what you need to help achieve your wellness goals. Visit our online store and start working up a sweat today.