编者按：洪拳，广东武术之巅峰，威震岭南数百年。影视的盛行虽带来繁荣，但缺乏理论深度，只是表面的热潮；李连杰先生的夸张演技，不仅误导了国内外观众，还对洪拳的正统发展造成了极大的破坏。因此，学界重视对洪拳的深入研究，以期建立真实的理论基础。在这方面，武术家周至誌先生的文章，是对洪拳全面把握的一次典范，其价值不可估量，对于渴望探索洪拳奥秘的武林子弟而言，无疑是一次难得的机会。

“小成三年中，大成十年功”，任何一门武艺都离不开坚持与努力，这也被称为功夫。林世荣先生在《虎鹤双形拳》自序中提到：“明其规矩、习其标准，然后假以气力、善于接桥。”古人云：“学武先求明师”，知其然和其所以然，再加上力气和恒心，将之融会贯通，就是这一门道理。

洪家拳从扎马碌桥开始，便是一种实实在在气力的练习，没有花哨可言。“洪家讲桥马，蔡家讲快打”；“洪家桥马，佛家快打”，这些流传下来的谚语更是突出了桥手和马步对于洪家的重要性。前辈们在桥马上的苦练经历是非常普遍的事实。想象一下，如果没有坚固的地基，即使力量再大，也无法抵御一击；如果没有强健的手臂，即使速度再快，也难以形成合力。这就是为什么从简单而实际的手法入门，并经过长时间刻苦训练后才能理解其中奥秘的人，就已经踏入了真正掌握此门艺术者的殿堂。

bridge hand and horse stance, the five external essentials of the Hong family boxing. The internal five essentials are the foundation for both martial arts training and personal cultivation, while the external five are key to applying these skills in combat.

Internal Five Essentials

The internal five include Jing (essence), Li (force), Bone, Qi (breath), and Shen (spirit). These elements interconnect and form the fundamental basis for martial arts practice as well as personal development.

External Five Essentials

The external five include Bridge Hand, Horse Stance, Posture, Footwork, and Speed. These techniques are essential for effective application of martial arts in real-world situations.

In conclusion, a deep understanding of both internal and external aspects is crucial for mastering Hong Family Boxing effectively. By combining theoretical knowledge with practical skill-building exercises under experienced instructors' guidance can lead to profound mastery within this ancient art form.

(1) Jing - Essence

Jing refers to one's innate energy or essence that originates from parents during conception. It plays a central role in maintaining overall health by nourishing organs and tissues through various bodily functions.

(2) Li - Force

Li represents physical strength derived from muscles and bones; stronger bones yield greater power while weaker ones result in diminished force. Therefore,

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