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，周至誌先生等卓识之士提出了全新的见解，对于探索洪拳奥秘的人士而言，是难得的机遇。

“三月成小器，大功十年需。” 武术不离苦练和恒心，如南派所称功夫。林世荣先生在《虎鹤双形拳》自序中说：“一门技艺，易学难精先明规矩习标准后用气力善接桥明此则进更求横直吞吐四到之秘五门法八面形生死路。” 学武首要寻找明师知其然与其所以然，再加以力气持之以恒融会贯通即可。

洪家拳从扎马碌桥起步便是一种实实在在气力的功夫，没有花巧可言。“讲桥马蔡家讲快打”“桥马佛家快打”，这些流传下来的谚语更加强调了洪家拳必须依赖于桥手和马步，无论前辈们在桥马上投入三年五载艰苦训练，这都是普遍现象。如果没有稳固的地基，即使再有力量也无法抵御敌人，那么如何与人搏斗？通过苦练琢磨才能领悟其中奥妙，就能踏入洪家的殿堂。

bridge hand and horse stance, which contains the external five essentials of the art. The internal five essentials are the foundation for cultivating one's body and are also the foundation for martial arts; while the external five essentials refer to the methods of applying martial arts.

Internal Five Essentials

The internal five essentials include Jing (essence), Li (energy), Gu (bones), Qi (breath), and Shen (spirit). These five elements are interrelated, forming the basis for cultivating one's body and life as well as being essential to martial arts. They correspond to dragon, tiger, leopard, snake, and crane fists respectively.

(1) Jing

Jing is at the core of these internal essent