{"id":5208,"date":"2021-03-03T22:15:59","date_gmt":"2021-03-03T22:15:59","guid":{"rendered":"https:\/\/joapen.com\/blog\/?p=5208"},"modified":"2021-04-08T20:17:13","modified_gmt":"2021-04-08T20:17:13","slug":"plan-transicion-a-barefoot","status":"publish","type":"post","link":"https:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/","title":{"rendered":"Plan transicion a barefoot"},"content":{"rendered":"

Este es el plan de transici\u00f3n a barefoot que voy a utilizar.<\/p>\n

Contiene varias rutinas que quiero tener claras cuando las haga:<\/p>\n

El plan de iniciaci\u00f3n de 12 semanas<\/h1>\n

\"\"<\/a><\/p>\n

FR – Sesi\u00f3n Foam Roller (los tiempos son por cada pie)<\/h1>\n
    \n
  1. Masaje pelota de tenis (5′)<\/li>\n
  2. Rodillo, liberar pantorrillas (1′ – 3 veces)<\/li>\n
  3. Rodillo, liberar pantorrillas con pie encima para mayor presi\u00f3n (1′ – 3 veces)<\/li>\n
  4. Masaje pelota de tenis en pantorrillas (1′).<\/li>\n
  5. Rodillo, masaje en banda ilitobial (1′ – 3 veces)<\/li>\n<\/ol>\n

    TC – T\u00e9cnica carrera<\/h1>\n
      \n
    1. Subir-bajar pie (10 repeticiones por pierna)<\/li>\n
    2. Gesto de carrera apoyando por metatarsos (10 repeticiones por pierna)<\/li>\n
    3. Corre parado (1′ – 3 repeticiones)<\/li>\n
    4. Subir 2 pisos caminando (pisada en la parte media del pie).<\/li>\n
    5. Subir 2 pisos corriendo (pisada en la parte media del pie).<\/li>\n
    6. Carrera (1′ – 3 repeticiones)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

      Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 semanas FR – Sesi\u00f3n Foam Roller (los tiempos son por cada pie) Masaje pelota de tenis (5′) Rodillo, liberar pantorrillas (1′ – 3 veces) Rodillo, liberar pantorrillas … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5209,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"class_list":["post-5208","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporty"],"yoast_head":"\nPlan transicion a barefoot -<\/title>\n<meta name=\"description\" content=\"Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 - joapen projects\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plan transicion a barefoot -\" \/>\n<meta property=\"og:description\" content=\"Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 - joapen projects\" \/>\n<meta property=\"og:url\" content=\"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/\" \/>\n<meta property=\"og:site_name\" content=\"joapen projects\" \/>\n<meta property=\"article:published_time\" content=\"2021-03-03T22:15:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-08T20:17:13+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/03\/Plan-minimalista-fase-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1229\" \/>\n\t<meta property=\"og:image:height\" content=\"781\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"joapen\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"joapen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#article\",\"isPartOf\":{\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/\"},\"author\":{\"name\":\"joapen\",\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/#\\\/schema\\\/person\\\/23919df2312175fe9c4609203595b217\"},\"headline\":\"Plan transicion a barefoot\",\"datePublished\":\"2021-03-03T22:15:59+00:00\",\"dateModified\":\"2021-04-08T20:17:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/\"},\"wordCount\":126,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/#\\\/schema\\\/person\\\/23919df2312175fe9c4609203595b217\"},\"image\":{\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/03\\\/Plan-minimalista-fase-1.jpg\",\"articleSection\":[\"Sporty\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/\",\"url\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/\",\"name\":\"Plan transicion a barefoot -\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#primaryimage\"},\"image\":{\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/03\\\/Plan-minimalista-fase-1.jpg\",\"datePublished\":\"2021-03-03T22:15:59+00:00\",\"dateModified\":\"2021-04-08T20:17:13+00:00\",\"description\":\"Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 - joapen projects\",\"breadcrumb\":{\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#primaryimage\",\"url\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/03\\\/Plan-minimalista-fase-1.jpg\",\"contentUrl\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/03\\\/Plan-minimalista-fase-1.jpg\",\"width\":1229,\"height\":781},{\"@type\":\"BreadcrumbList\",\"@id\":\"http:\\\/\\\/joapen.com\\\/blog\\\/2021\\\/03\\\/03\\\/plan-transicion-a-barefoot\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/joapen.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Plan transicion a barefoot\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/joapen.com\\\/blog\\\/\",\"name\":\"joapen projects\",\"description\":\"Just a place to write\",\"publisher\":{\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/#\\\/schema\\\/person\\\/23919df2312175fe9c4609203595b217\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/joapen.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":[\"Person\",\"Organization\"],\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/#\\\/schema\\\/person\\\/23919df2312175fe9c4609203595b217\",\"name\":\"joapen\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/joapen-mini.jpeg\",\"url\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/joapen-mini.jpeg\",\"contentUrl\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/joapen-mini.jpeg\",\"width\":400,\"height\":400,\"caption\":\"joapen\"},\"logo\":{\"@id\":\"https:\\\/\\\/joapen.com\\\/blog\\\/wp-content\\\/uploads\\\/2021\\\/04\\\/joapen-mini.jpeg\"},\"sameAs\":[\"http:\\\/\\\/www.joapen.com\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plan transicion a barefoot -","description":"Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 - joapen projects","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/","og_locale":"en_US","og_type":"article","og_title":"Plan transicion a barefoot -","og_description":"Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 - joapen projects","og_url":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/","og_site_name":"joapen projects","article_published_time":"2021-03-03T22:15:59+00:00","article_modified_time":"2021-04-08T20:17:13+00:00","og_image":[{"width":1229,"height":781,"url":"http:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/03\/Plan-minimalista-fase-1.jpg","type":"image\/jpeg"}],"author":"joapen","twitter_misc":{"Written by":"joapen","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#article","isPartOf":{"@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/"},"author":{"name":"joapen","@id":"https:\/\/joapen.com\/blog\/#\/schema\/person\/23919df2312175fe9c4609203595b217"},"headline":"Plan transicion a barefoot","datePublished":"2021-03-03T22:15:59+00:00","dateModified":"2021-04-08T20:17:13+00:00","mainEntityOfPage":{"@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/"},"wordCount":126,"commentCount":0,"publisher":{"@id":"https:\/\/joapen.com\/blog\/#\/schema\/person\/23919df2312175fe9c4609203595b217"},"image":{"@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#primaryimage"},"thumbnailUrl":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/03\/Plan-minimalista-fase-1.jpg","articleSection":["Sporty"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#respond"]}]},{"@type":"WebPage","@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/","url":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/","name":"Plan transicion a barefoot -","isPartOf":{"@id":"https:\/\/joapen.com\/blog\/#website"},"primaryImageOfPage":{"@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#primaryimage"},"image":{"@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#primaryimage"},"thumbnailUrl":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/03\/Plan-minimalista-fase-1.jpg","datePublished":"2021-03-03T22:15:59+00:00","dateModified":"2021-04-08T20:17:13+00:00","description":"Este es el plan de transici\u00f3n a barefoot que voy a utilizar. Contiene varias rutinas que quiero tener claras cuando las haga: El plan de iniciaci\u00f3n de 12 - joapen projects","breadcrumb":{"@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#primaryimage","url":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/03\/Plan-minimalista-fase-1.jpg","contentUrl":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/03\/Plan-minimalista-fase-1.jpg","width":1229,"height":781},{"@type":"BreadcrumbList","@id":"http:\/\/joapen.com\/blog\/2021\/03\/03\/plan-transicion-a-barefoot\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/joapen.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Plan transicion a barefoot"}]},{"@type":"WebSite","@id":"https:\/\/joapen.com\/blog\/#website","url":"https:\/\/joapen.com\/blog\/","name":"joapen projects","description":"Just a place to write","publisher":{"@id":"https:\/\/joapen.com\/blog\/#\/schema\/person\/23919df2312175fe9c4609203595b217"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/joapen.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":["Person","Organization"],"@id":"https:\/\/joapen.com\/blog\/#\/schema\/person\/23919df2312175fe9c4609203595b217","name":"joapen","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/04\/joapen-mini.jpeg","url":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/04\/joapen-mini.jpeg","contentUrl":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/04\/joapen-mini.jpeg","width":400,"height":400,"caption":"joapen"},"logo":{"@id":"https:\/\/joapen.com\/blog\/wp-content\/uploads\/2021\/04\/joapen-mini.jpeg"},"sameAs":["http:\/\/www.joapen.com"]}]}},"_links":{"self":[{"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/posts\/5208","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/comments?post=5208"}],"version-history":[{"count":3,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/posts\/5208\/revisions"}],"predecessor-version":[{"id":5317,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/posts\/5208\/revisions\/5317"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/media\/5209"}],"wp:attachment":[{"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/media?parent=5208"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/categories?post=5208"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/joapen.com\/blog\/wp-json\/wp\/v2\/tags?post=5208"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}