编者按：洪拳，广东名拳之一，威震岭南数百年。影视作品的倡导让洪拳在国内外迎来了空前的繁荣，但缺乏深入理论研究，只是表象繁荣；尤其是李连杰先生夸张的动作，对洪拳正常发展造成了极大的破坏性，甚至误导了一些国际友人认为李连杰演练的风格才是真正的洪拳。这一现象让洪拳界担忧，因此，他们对洪拳进行了深入挖掘和全面研究，以求有所建树。在此过程中，武术家周至誌先生关于洪拳的文章，为理论研究提供了宏观把握，并代表了先进水平，对于想要从深层次探索奥秘的武友而言，是一个满足愿望的良机。

“小成三年中，大成十年功”，无论何家武艺，都离不开刻苦砥砺和持之以恒。林世荣先生在《虎鹤双形拳》的自序中说：“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，再加力气并持之以恒，将其融会贯通，就是这个道理。”

洪家拳从扎马碌桥开始，便是一门实实在在的气力功夫，没有花巧可言。“洪家讲桥马，蔡家讲快打”；“洪家桥马，佛家快打”，这些流行谚语突出显示了离不开桥手和马步这一简单实用的途径。前辈们在桥马上苦下三五载，不断琢磨其中奥妙，便能踏入龙门。

bridge law, which includes the external five essentials, is a fundamental principle of the Hong family fist. The internal five essentials refer to the cultivation of one's body and are also the foundation of 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 (strength), bone, Qi (energy), and Shen (spirit). These five are interrelated and form the foundation for cultivating one's body as well as martial arts. They correspond to dragon, tiger, leopard, snake, and phoenix fists.

(1) Jing

Jing is considered the core of all other elements. It ensures that one has sufficient energy to maintain physical health and spiritual vitality. Adequate Jing allows for complete development in both aspects.

Jing comes from both prenatal and postnatal sources: prenatal from parents' genes; postnatal from nutrient intake after birth. Postnatal Jing further transforms into true Qi that nourishes organs and tissues in our bodies. Both precursory processes work together—insufficiency leads to supplementary absorption through marrow or bones; excess results in excessive discharge with recovery possible only after seven days before reaching balance again—a concept evident in small circular movements during practice.

Exercising with an eagle fist cultivates essence by maintaining a balanced pace between slow-moving actions inspired by eagles’ steady strength without haste or forcefulness—referring back to precise control over breaths while practicing so as not to lose focus on purposeful breathing techniques when performing this exercise effectively achieving synchronization between mind & hand allowing them independence at high altitudes even though they may seem isolated yet united under their own individual efforts striving towards mutual supportiveness within shared pursuit demonstrating harmony amongst each element ultimately leading towards understanding unity among others engaging in similar activities contributing equally toward common goals strengthening bonds fostering camaraderie promoting collective advancement supporting growth seeking enlightenment through these practices.

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