{"id":6247,"date":"2026-05-07T20:00:32","date_gmt":"2026-05-07T12:00:32","guid":{"rendered":"https:\/\/gooart.space\/exercise\/uppercut-elbow-spear-elbow\/"},"modified":"2026-07-25T17:52:31","modified_gmt":"2026-07-25T09:52:31","slug":"uppercut-elbow-spear-elbow","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/ms\/exercise\/uppercut-elbow-spear-elbow\/","title":{"rendered":"Siku Uppercut \/ Siku Tombak"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Uppercut Elbow \/ Spear Elbow is an intermediate striking drill inside the 200+ Functional Combat System (FCS), working primarily the upper push and rotational core. It is programmed as a main-workout element, trained with a partner. No equipment is required \u2014 your bodyweight is the tool.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Senarai Kandungan<\/h2><nav><ol><li class=\"\"><a href=\"#uppercut-elbow-spear-elbow-execution-standards\">Uppercut Elbow \/ Spear Elbow Execution Standards<\/a><\/li><li class=\"\"><a href=\"#uppercut-elbow-spear-elbow-fcs-application\">200+ Aplikasi Pertempuran FCS<\/a><\/li><li class=\"\"><a href=\"#uppercut-elbow-spear-elbow-structure\">How to Structure Your Uppercut Elbow \/ Spear Elbow Training<\/a><\/li><li class=\"\"><a href=\"#uppercut-elbow-spear-elbow-common-mistakes\">Kesilapan Lazim<\/a><\/li><li class=\"\"><a href=\"#uppercut-elbow-spear-elbow-safety-notes\">Nota Keselamatan<\/a><\/li><li class=\"\"><a href=\"#benefits\">Manfaat<\/a><\/li><li class=\"\"><a href=\"#programming-progression\">Pengaturcaraan &amp; Kemajuan<\/a><\/li><li class=\"\"><a href=\"#frequently-asked-questions\">Soalan Lazim<\/a><ol><li class=\"\"><a href=\"#uppercut-elbow-technique\">Uppercut Elbow Technique<\/a><\/li><\/ol><\/li><li class=\"\"><a href=\"#related-exercises\">Latihan Berkaitan<\/a><\/li><\/ol><\/nav><\/div>\n\n\n\n<h2 id=\"uppercut-elbow-spear-elbow-execution-standards\" class=\"wp-block-heading\">Uppercut Elbow \/ Spear Elbow Execution Standards<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Drive the point of the elbow straight up under the chin.<\/li>\n<\/ul>\n\n\n\n<h2 id=\"uppercut-elbow-spear-elbow-fcs-application\" class=\"wp-block-heading\">200+ Aplikasi Pertempuran FCS<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Within the 200+ FCS system, Uppercut Elbow \/ Spear Elbow belongs to Phase 2.1 (8 Dirty Boxing &amp; Ground). Clean upper-body striking is a chain: feet set the angle, hips deliver the power, and the hands simply finish it. This drill isolates a link of that chain so it holds up when you are tired, pressured, and hit back. The primary physical targets are the upper push and rotational core.<\/p>\n\n\n\n<h2 id=\"uppercut-elbow-spear-elbow-structure\" class=\"wp-block-heading\">How to Structure Your Uppercut Elbow \/ Spear Elbow Training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Program Uppercut Elbow \/ Spear Elbow in the main block of your session: 3\u20134 working sets or rounds of 45\u201360 seconds, with rest intervals short enough to challenge you but long enough to protect technique. At intermediate level, add speed or resistance only when every rep stays clean.<\/p>\n\n\n\n<h2 id=\"uppercut-elbow-spear-elbow-common-mistakes\" class=\"wp-block-heading\">Kesilapan Lazim<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Menumbuk lengan bukannya memacu kuasa dari pinggul dan kaki<\/li>\n\n\n\n<li>Melampaui jangkauan dan jatuh ke dalam julat selepas serangan<\/li>\n\n\n\n<li>Memberi isyarat dengan bahu atau tersentak sebelum memukul<\/li>\n\n\n\n<li>Mengabaikan laluan pulang \u2014 serangan mesti kembali ke penjaga<\/li>\n<\/ul>\n\n\n\n<h2 id=\"uppercut-elbow-spear-elbow-safety-notes\" class=\"wp-block-heading\">Nota Keselamatan<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hentikan set jika kesakitan tajam, pening, atau kehilangan kawalan muncul \u2014 kualiti teknikal adalah sistem keselamatan.<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Petunjuk kejurulatihan:<\/strong> Drive the point of the elbow straight up under the chin.<\/p>\n<\/blockquote>\n\n\n\n<h2 id=\"benefits\" class=\"wp-block-heading\">Manfaat<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sebagai sebahagian daripada perpustakaan senaman FCS yang lebih luas dengan lebih 200 gerakan, gerakan ini membina ke atas teras <a href=\"https:\/\/en.wikipedia.org\/wiki\/Boxing\" target=\"_blank\" rel=\"noopener noreferrer\">asas tinju<\/a> prinsip sambil menyasarkan tuntutan khusus fasa Pukulan &amp; Bahagian Atas Badan. Dari segi kesukaran, ini paling sesuai untuk atlet yang sudah mempunyai asas yang kukuh.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dari sudut logistik, seorang rakan latihan diperlukan untuk menjalankan latihan ini dengan selamat dan realistik, dan dari segi peralatan ia langsung tidak memerlukan sebarang peralatan, menjadikannya satu gerakan yang benar-benar boleh dilakukan di mana-mana dan bila-bila masa.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gabungan beban logistik yang rendah dan piawaian teknikal yang jelas itulah sebabnya latihan ini mendapat tempat kekal dalam sistem Gooart Space 200+ FCS dan bukannya sekadar gerakan inovatif sekali sahaja: ia boleh dilatih secara konsisten, dipantau dari masa ke masa, dan dimajukan dengan selamat seiring peningkatan kecergasan tempur keseluruhan anda.<\/p>\n\n\n\n<h2 id=\"programming-progression\" class=\"wp-block-heading\">Pengaturcaraan &amp; Kemajuan<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In the 200+ FCS framework, Uppercut Elbow \/ Spear Elbow is programmed inside the main workout block of a session. Program it in the main block of the session, after the warm-up, when you have the most physical and mental capacity to hold strict technical standards under fatigue.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pada tahap pertengahan, utamakan teknik yang bersih berbanding kelajuan, beban, atau julat pergerakan \u2014 piawaian pelaksanaan di atas wujud khusus supaya kualiti tidak pernah dikorbankan demi intensiti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Apabila anda membuat kemajuan, langkah seterusnya secara semula jadi ialah meningkatkan sama ada isipadu (set tambahan, pusingan, atau ulangan), rintangan atau kelajuan, atau kerumitan pergerakan itu sendiri, tetapi hanya apabila setiap ulangan dapat dilakukan mengikut piawaian yang diterangkan sebelum ini di halaman ini. Lawati semula bahagian Kesilapan Lazim dan Nota Keselamatan secara berkala, kerana keletihan biasanya yang menyebabkan piawaian teknikal terjejas terlebih dahulu.<\/p>\n\n\n\n<h2 id=\"frequently-asked-questions\" class=\"wp-block-heading\">Soalan Lazim<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Is Uppercut Elbow \/ Spear Elbow suitable for beginners?<\/strong><br>Uppercut Elbow \/ Spear Elbow is classified as intermediate in the 200+ FCS system. In practice, this is best suited to athletes who already have the underlying fundamentals in place, and it is best coached with strict attention to the execution standards above before adding speed, load, or resistance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What equipment do I need for Uppercut Elbow \/ Spear Elbow?<\/strong><br>Latihan ini tidak memerlukan sebarang peralatan, menjadikannya satu gerakan yang benar-benar boleh dilakukan di mana-mana dan bila-bila masa, dan seorang rakan latihan diperlukan untuk menjalankan latihan ini dengan selamat dan secara realistik. Semak medan Kit Peralatan dan Penyediaan yang disenaraikan di halaman ini untuk peralatan tepat yang digunakan di Gooart Space.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Where does Uppercut Elbow \/ Spear Elbow fit in a training session?<\/strong><br>Uppercut Elbow \/ Spear Elbow belongs to the main workout block of the 200+ FCS session structure. Program it in the main block of the session, after the warm-up, when you have the most physical and mental capacity to hold strict technical standards under fatigue.<\/p>\n\n\n\n<h3 id=\"uppercut-elbow-technique\" class=\"wp-block-heading\">Uppercut Elbow Technique<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Many athletes specifically searching for &#8220;uppercut elbow technique&#8221; land on this page \u2014 Uppercut Elbow \/ Spear Elbow is exactly the movement that fits that search, built around the same 200+ FCS execution standards described above.<\/p>\n\n\n\n<h2 id=\"related-exercises\" class=\"wp-block-heading\">Latihan Berkaitan<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n\n\n<li><a href=\"https:\/\/gooart.space\/ms\/senaman\/shovel-hook-boxing\/\">Cangkuk Tembilang<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Uppercut Elbow \/ Spear Elbow is an intermediate striking drill inside the 200+ Functional Combat System (FCS), working primarily the upper push and rotational core. It is programmed as a main-workout element, trained with a partner. No equipment is required \u2014 your bodyweight is the tool. Uppercut Elbow \/ Spear Elbow Execution Standards 200+ FCS &#8230; <a title=\"Siku Uppercut \/ Siku Tombak\" class=\"read-more\" href=\"https:\/\/gooart.space\/ms\/exercise\/uppercut-elbow-spear-elbow\/\" aria-label=\"Read more about Uppercut Elbow \/ Spear Elbow\">Baca lagi<\/a><\/p>","protected":false},"featured_media":0,"template":"","equipment":[681],"exercise_category":[689],"target_muscle":[699,700],"class_list":["post-6247","exercise","type-exercise","status-publish","hentry","exercise_category-striking-upper-body"],"acf":{"order_index":99,"session_phase":"main_workout","difficulty":"intermediate","portability":"zero_kit","setup_type":["partner"],"is_ai_vision_supported":true,"coaching_cue":"Drive the point of the elbow straight up under the chin.","supervision_advised":false,"video_link":"https:\/\/www.youtube.com\/watch?v=SJomJMT9OiE","unlock_month":""},"_links":{"self":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6247","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/types\/exercise"}],"version-history":[{"count":14,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6247\/revisions"}],"predecessor-version":[{"id":11079,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise\/6247\/revisions\/11079"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/media?parent=6247"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/equipment?post=6247"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/exercise_category?post=6247"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/ms\/wp-json\/wp\/v2\/target_muscle?post=6247"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}