temp.js

let data = [
    {
            "ename": "Child's Pose",
            "desc": "Child's Pose (Balansana) is yoga's most important resting posture and it is a nice way to gently stretch various parts of your body. It's a chance to stop what you are doing, reassess your position, reconnect with your breath, and prepare yourself to move forward. ",
            "ben": [
                    "Therapeutic for digestion",
                    "Effectively calms the mind",
                    "Opens up the posterior",
                    "It helps fight insomnia"
            ],
            "duration": 60,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "back",
                    "ankles",
                    "hips"
            ],
            "stand": true,
            "sit": true,
            "img": "https://i0.wp.com/thumbs.gfycat.com/HalfImmenseAnchovy-size_restricted.gif?w=1155",
            "caution": "The Child’s Pose places pressure and strain on the knees. If you experience knee pain and are unable to perform the pose to the full extent, place a rolled yoga mat or towel between your thighs and calves. This will add a cushion and relieve any unnecessary strain on your knees.",
            "orien": "sit"
    },
    {
            "ename": "Knee To Chest",
            "desc": "The knees-to-chest exercise is a great stretch that has more benefits than you would guess at a first glance. This is an ideal exercise for anyone who is beginning to work out their stomach muscles, although experienced exercisers will also gain benefits from stretching their glutes and lower back.",
            "ben": [
                    "assist the digestive system and elimination processes",
                    "Better abdominal support for a safe and healthy back",
                    "Improve Knee Flexion"
            ],
            "duration": 120,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "Lower Back",
                    "glutes and Hip Flexors",
                    "Hamstrings"
            ],
            "stand": false,
            "sit": true,
            "caution": "Avoid this exercise if you have osteoporosis to reduce the risk of vertebral fractures.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/BewitchedWellinformedDuckling-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Piriformis",
            "desc": "Stretching the piriformis muscle may be necessary to relieve the pain along the sciatic nerve that results from piriformis syndrome, and can be done in several different positions.",
            "ben": [
                    "ease knee and ankle pain",
                    "help with symptoms of plantar fasciitis"
            ],
            "duration": 120,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "Lower Back",
                    "glutes and Hip Flexors",
                    "Hamstrings"
            ],
            "stand": true,
            "sit": true,
            "caution": "Avoid this exercise if you have osteoporosis to reduce the risk of vertebral fractures.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/OrangeSkinnyBlacklemur-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Seated Spinal Twist",
            "desc": "Seated Spinal Twist is a modification of Ardha Matsyendrasana, or the Half Lord of the Fishes pose. This asana releases energy from deep within the body.",
            "ben": [
                    "Improves spinal flexibility. Is alleged to aid digestion and improve blood flow to vital organs"
            ],
            "duration": 60,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "Lower Back",
                    "Pelvis",
                    "Shoulders",
                    "Joints"
            ],
            "stand": true,
            "sit": true,
            "caution": "Not recommended for those with knee or lower back maladies.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/FearlessUnimportantGoldeneye-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Pelvic Tilt",
            "desc": "Pelvic tilts are an exercise comprised of very subtle spinal movements that strengthen the support muscles around the low back, particularly the abdominals.",
            "ben": [
                    "Improve core strength",
                    "Can reduce lower back pain",
                    "Maintain proper alignment of the pelvis",
                    "Can contribute to the correction of anterior pelvic tilt"
            ],
            "repition": 5,
            "sets": 5,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "Abdominal muscles",
                    "sacroiliac joints",
                    "lower back"
            ],
            "stand": false,
            "sit": true,
            "caution": "When you engage your abdominal muscles, make sure to focus and really engage them. Don't just push your belly out or suck it in as you perform the movement. You'll feel deeper muscles (transverse abdominus) working once you've fully engaged your core./If you let your buttocks come up off the floor as your pelvis tilts, you're actually moving more into a bridge position rather than a pelvic tilt. You also may end up rolling your pelvis in the wrong direction (toward your feet rather than your head).",
            "img": "https://i0.wp.com/thumbs.gfycat.com/FoolishDevotedImpala-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Cat-Cow",
            "desc": "The Cat-Cow Stretch (Chakravakasana) is a yoga essential and for good reason. It involves moving the spine from a rounded position (flexion) to an arched one (extension). ",
            "ben": [
                    "improve circulation in the discs in your back",
                    "improve your posture and balance"
            ],
            "duration": 120,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "Spine",
                    "abdominals"
            ],
            "stand": true,
            "sit": true,
            "caution": "Don't Strain Your Neck.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/ShimmeringVainBee-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Sphinx",
            "desc": "Lie down on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back",
            "ben": [
                    "It lengthens the abdominal muscles",
                    "strengthens the spine and firms the buttocks",
                    "It also stretches and opens the chest,lungs, and shoulders.",
                    "It invigorates the body, soothes the nervous system, and is also therapeutic for fatigue."
            ],
            "duration": 120,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer",
                    "typist"
            ],
            "part": [
                    "wrist pain",
                    " carpal tunnel syndrome"
            ],
            "stand": true,
            "sit": true,
            "caution": "Do not practice Sphinx Pose if you have a recent or chronic injury to the back, arms, or shoulders. ",
            "img": "https://i0.wp.com/thumbs.gfycat.com/FilthyDarlingBlackfish-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Eye Care",
            "exer": [
                    {
                            "desc": "Rub the palms of your hands vigorously, until they are warm and place them gently over your eyelids.Persist until the heat from the hands has been completely absorbed by the eyes.Repeat two to three times."
                    },
                    {
                            "desc": "Sit comfortably with your eyes open. Blink 10-15 times very quickly. Close your eyes and relax for 20 seconds. Repeat this 4-5 times."
                    },
                    {
                            "desc": "Pick a point on the floor about 10 feet in front of you and focus on it.Trace an imaginary figure eight with your eyes.Keep tracing for 30 seconds,then switch directions"
                    }
            ]
    },
    {
            "ename": "Bodyweight leg extensions",
            "desc": "The leg extension, or knee extension, is a type of strength training exercise. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs.",
            "ben": [
                    "Leg extensions are a key exercise in strengthening the patellar ligament and quadriceps attachment for the knee"
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs"
            ],
            "stand": true,
            "sit": true,
            "caution": "Sit upright",
            "img": "https://i0.wp.com/thumbs.gfycat.com/JoyousEasyHorseshoecrab-size_restricted.gif?w=1155",
            "orien": "sit"
    },
    {
            "ename": "Standing leg extensions",
            "desc": "The leg extension, or knee extension, is a type of strength training exercise. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs.",
            "ben": [
                    "Leg extensions are a key exercise in strengthening the patellar ligament and quadriceps attachment for the knee"
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs"
            ],
            "stand": true,
            "sit": true,
            "caution": "It also challenges your balance and coordination.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/OrderlyCraftyLadybug-size_restricted.gif?w=1155",
            "orien": "stand"
    },
    {
            "ename": "Squats",
            "desc": "The leg extension, or knee extension, is a type of strength training exercise. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs.",
            "ben": [
                    "Leg extensions are a key exercise in strengthening the patellar ligament and quadriceps attachment for the knee"
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs"
            ],
            "stand": true,
            "sit": true,
            "caution": "It also challenges your balance and coordination.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/RelievedGregariousIberianmole-size_restricted.gif?w=1155",
            "orien": "stand"
    },
    {
            "ename": "Reverse Lunges",
            "desc": "The leg extension, or knee extension, is a type of strength training exercise. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs.",
            "ben": [
                    "Leg extensions are a key exercise in strengthening the patellar ligament and quadriceps attachment for the knee"
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs"
            ],
            "stand": true,
            "sit": true,
            "caution": "It also challenges your balance and coordination.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/DearScientificBorzoi-size_restricted.gif?w=1155",
            "orien": "stand"
    },
    {
            "ename": "Step ups",
            "desc": "The leg extension, or knee extension, is a type of strength training exercise. It’s an excellent move for strengthening your quadriceps, which are in the front of your upper legs.",
            "ben": [
                    "Leg extensions are a key exercise in strengthening the patellar ligament and quadriceps attachment for the knee",
                    "improves hip mobility"
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs"
            ],
            "stand": true,
            "sit": true,
            "caution": "It also challenges your balance and coordination.You’ll need a bench or box that’s at knee-height or slightly lower.",
            "img": "https://i0.wp.com/thumbs.gfycat.com/PertinentHorribleAllensbigearedbat-size_restricted.gif?w=1155",
            "orien": "stand"
    },
    {
            "ename": "calf raises",
            "desc": "Calf raises are a method of exercising the gastrocnemius, tibialis posterior and soleus muscles of the lower leg. The movement performed is plantar flexion, a.k.a. ankle extension.",
            "ben": [
                    "Ankle Strength and Stability",
                    "Injury Prevention"
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs",
                    "calf muscles"
            ],
            "stand": true,
            "sit": true,
            "caution": " If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.",
            "img": "https://media1.tenor.com/images/c88a8777d252eab66084a7409a96ec2d/tenor.gif?itemid=13385387",
            "orien": "stand"
    },
    {
            "ename": "Hamstring Curls",
            "desc": "The hamstring curl, also called a leg curl, is an exercise that strengthens the hamstrings. It involves bending your knees and moving your heels toward your butt while the rest of your body stays still.",
            "ben": [
                    "The hamstring curl is an excellent exercise for strengthening your back thigh muscles, which can reduce your risk of injury."
            ],
            "repition": 12,
            "sets": 3,
            "prof": [
                    "gamer",
                    "developer",
                    "editor",
                    "designer"
            ],
            "part": [
                    "core",
                    "hips",
                    "lower legs",
                    "calf muscles"
            ],
            "stand": true,
            "sit": true,
            "caution": "Just make sure you avoid arching your back in the process.",
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            "orien": "stand"
    }
]

const insertExercises = async (excs) => {
    const obj = await db.exercises.insert(excs);
    return obj;
  };

for(let d of data) {
    insertExercises(d).then(() => {
        console.log("DONE");
    });
}