编者按：洪拳，广东名拳之一，威震岭南数百年。近年来，影视作品的推广使其在国内外获得了空前的关注，但由于缺乏深入理论研究和正确传承，这种繁荣更多的是表面的虚假繁荣。李连杰先生在演绎洪拳时的夸张动作，不仅误导了一些国际朋友，更对洪拳的正常发展造成了负面影响。因此，有识之士开始对洪拳进行深入挖掘与全面研究，以期为这门古老武术树立新的理论基础。

武术家周至誌先生就对洪拳有着全面的宏观把握，其文章代表了洪拳理论研究的先进水平，对于想要从深层次探索洪拳奥秘的武友而言，是一个难得的机会。

“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。这一点正如林世荣先生在《虎鹤双形拳》自序中所说：“一道真功夫，易学难精。”要明其规矩、习其标准，然后用气力加以练习，使之生生不息、变化无穷。

洪家拳，从扎马碌桥开始，便是一门实实在在的气力功夫，没有多余花巧。“讲桥马”，蔡家讲快打；“桥马”是佛家的快打，这些流行的谚语更是突出了桥手和马步对于洪家的重要性。前辈们在桥马上痛下三年五载苦功，这样的修炼方法很普遍。试想若没有坚固的地基，即便再好的技巧也无法长久。而那些只重视技巧但忽略内力的修炼者，就好比一棵没有根基的大树，在风雨来临时必然会倒塌。

bridge and horse, contain in the external five essentials of the Hong family fist. The Hong family fist has its internal and external five essentials, where the internal five are fundamental to martial artists' cultivation of themselves, and also fundamental to the fist; while the external five are methods for applying martial arts.

Internal Five Essentials

Precise (精)

Force (力)

Bones (骨)

Energy (气)

Spirit (神)

These six elements interrelate with each other, forming a comprehensive system that is essential for cultivating one's body and practicing martial arts.

(1) Precise

The first element is precision or accuracy in movement and action.

Precision refers to control over one's movements so as not to waste any energy or strength.

It requires careful practice and training until it becomes second nature.

In this context, "precise" means being able to execute every move accurately without wasting any energy.

This concept can be applied universally in all aspects of life.

For example:

In business: making precise decisions saves time and resources.

In sports: athletes must have good precision when executing their moves.

In everyday life: having good precision helps us avoid mistakes.

(2) Force

Force refers to power or strength derived from muscles

Force is generated by muscles working together effectively.

To increase force, we need strong bones supporting powerful muscles.

Therefore:

Strong bones support powerful muscles which generate force.

Powerful muscles require strong bones that can withstand heavy use without breaking down too quickly.

(3) Bones

Bones provide structure for our bodies

Strong bones support our bodies' structure allowing us to perform various activities such as running or lifting weights without injury.

We need strong bones because they help distribute forces evenly across our body when we move or apply pressure on them.\

(4) Energy

Energy refers to vitality or vigor derived from food consumption

Energy comes from consuming food which then gets converted into usable form within our bodies through digestion process before being used for physical activities like exercise etc., therefore maintaining a healthy diet will ensure you maintain sufficient levels of energy throughout your day.\

Without enough energy you may feel tired easily even after resting properly overnight due lack of sleep causing fatigue during daytime hours leading further complications health-wise especially if combined with other factors like poor nutrition intake & insufficient physical activity.\

So here we go again - eat well stay active restful!