编者按：洪拳，广东名拳之一，威震岭南数百年。影视作品的推崇使其在国内外一度繁荣，但缺乏深入理论研究；李连杰先生演绎的夸张动作影响了洪拳正常发展，让一些国际友人误以为那是真正的洪拳风格。这让洪拳界担忧，有鉴于此，他们对洪拳进行了深入挖掘与全面研究，以求有所建树。武术家周至誌先生的文章，对洪拳有宏观把握，代表了理论研究的先进水平，对欲探索奥秘的武友而言，是满足愿望的良机。

“小成三年中，大成十年功”。不论何家武艺，都离不开刻苦砥砺和持之以恒，这就是南派称之为功夫。林世荣先生在《虎鹤双形拳》的自序中说：“一道真气，诚易学而难精。”他强调明规矩、习标准，然后用气力、善接桥，“明此则功自进，更从而求其横直吞吐”等五门法门八面形态生死路线。他认为学武要找明师知其然且知所以然，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。“讲桥马，不讲快打”，这些流行谚语突出了一点：没有桥手和马步，就无法搏斗。前辈们在桥马上苦练多年的经历很普遍。如果没有坚固的手脚，那怎能抵御对方的一击？通过练习和琢磨才能理解其中奥妙，就已经进入了洪家的殿堂。

bridge law, which includes the five external essentials, is a fundamental part of the art. The internal and external five essentials are mutually dependent and inseparable.

The internal five essentials include Jing (essence), Li (force), Gu (bone), Qi (energy), and Shen (spirit). These are not only the foundation of martial arts but also of one's life. They correspond to the dragon, tiger, leopard, snake, and phoenix fists respectively. Practicing these fists while cultivating these essences leads to a strong body with agile hands and feet.

Jing: The core of all things is essence; it is what makes life possible. A sufficient amount of essence results in complete spirit; a complete spirit means abundant energy.

Li: Strength comes from bones and muscles; strong bones mean powerful muscles.

Gu: Bones provide structure for strength while muscles give it power.

Qi: Energy flows through every part of our bodies; it connects everything together.

Shen: Spirit gives us consciousness or awareness that allows us to differentiate between right or wrong.

These essences work together harmoniously to create balance within ourselves as well as externally in our movements during practice.

(1) Jing

Jing refers to prenatal essence passed down from parents along with postnatal essence derived from food consumed by an individual after birth.

(2) Li

Force is derived from bone structure - bigger bones equal stronger force.

Bone quality affects muscle strength.

(3) Gu

Bones provide stability while muscles give strength.

Stronger bones lead to more robust muscles.

(4) Qi

Qi originates in kidneys where water helps generate heat leading into production of marrow resulting in healthy blood circulation.

Breathing techniques like inhaling deeply through nose & exhaling out mouth help control breath patterns allowing better use of this vital energy.

A good example can be found when practicing slow-motion movements with full-body rotation exercises like Tai Chi 24 forms:

Inhale deeply before starting movement then exhale slowly during execution

Keep shoulders relaxed & arms extended outward at sides for maximum range-of-motion flexibility

Practice slow deep breathing throughout entire exercise sequence

This article highlights the importance of understanding how each essential interacts with others so that they complement each other effectively promoting overall health wellbeing