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，使得一些国际友人错误地将其作为真正洪拳风格。这种现象让洪拳界深感忧虑，因此，他们进行了全面的研究，以求有所建树。在此过程中，武术家周至誌先生的文章，为洪拳理论提供了新的视角和深入研究，对于追求深层次探索的武友而言，是一次难得的机遇。

“小成三年中，大成十年功”。无论何种武艺，都离不开坚持与毅力，这也是南派称之为功夫的地方意义。在《虎鹤双形拳》的自序中，林世荣先生如是说：“一道真功夫，易学难精。”先要明其规矩、习其标准，然后再加以气力和接桥。这便是古人的教诲——学武需找明师知其然并知所以然，再加上气力和持之以恒，将这两者融会贯通，就是这个道理。

从扎马碌桥开始，便是一门实实在在的气力功夫，没有虚假可言。“洪家讲桥马，蔡家讲快打”；“洪家桥马，佛家快打”，这些流传下来的拳谚，更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历时三年五载，是很普遍的事情。想象一下，如果没有稳固的地基，即使力量再大，也经不起一刮。如果没有足够的手腕支撑，那么即使速度再快，也抵挡不了一击？因此，我们必须通过苦练琢磨才能明白其中奥秘，那才算真正踏入了洪家的殿堂。

bridge and horse are included in the five external essentials of the Hong family fist, which is known as the internal and external five essentials. The internal five essentials refer to the fundamental principles for a martial artist to cultivate his body, while also being the foundation of martial arts; the external five essentials are methods for applying martial arts.

Internal Five Essentials

The internal five essentials include Jing (essence), Li (energy), Gu (bone), Qi (breath), and Shen (spirit). These elements are interrelated and form the basis for a practitioner's cultivation of body and life, as well as the foundation of martial arts. There are also corresponding outer forms—dragon, tiger, leopard, snake, and phoenix fists—that practice these inner principles.

(1) Jing

Jing is at once both core essence—the source from which life springs forth—and vital energy that circulates through one's being. It is this essence that gives birth to spirit when combined with breath. On one hand it nurtures bone marrow; on another it replenishes or supplements other organs if necessary.

The first kind comes from our parents; later on it derives nourishment from food and drink. This essence transforms into true qi within us by virtue of our digestive system working together with our various organs' functions before permeating every part of our bodies: muscles & tendons! When we exercise correctly based upon this understanding then we will find ourselves improving steadily over time until reaching mastery level after many years!

Force

Force originates in muscle strength but manifests through bones—stronger bones yield greater force whereas weaker ones produce less power—hence training must first strengthen muscles & solidify bones prior to building up any muscular power.

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