编者按：洪拳，广东武术之宝，历久弥新。近年来影视的盛行，让这门古老拳法在国内外掀起了一阵热潮，但这种繁荣并非深厚根基所能持久，而是表象上的浮华；尤其是李连杰先生那些夸张的动作，对洪拳的传承产生了极大的负面影响，使得国际友人误以为李连杰演绎的是真正的洪拳风格。这种现象让洪拳界的人士感到忧虑，他们决定对洪拳进行深入研究，以期有所建树。在此过程中，武术家周至誌先生的文章，为我们提供了全面的宏观把握，展现了他在理论研究方面的先进水平，对于追求深层次理解洪拳奥秘的武侠而言，这是一个难得的机会。

"一分耕耘，一分收获"，无论何种武艺，其成就都离不开坚韧不拔和持续努力。这就是南派武功被称为“功夫”的原因。林世荣先生在《虎鹤双形拳》的自序中曾经这样说：“一门好功夫，最重要的是明确规矩、掌握标准，再加上气力和接桥技巧。”古语云：“学艺先求明师”，知其然更要知其所以然，然后再投入力量与恒心，将它们融会贯通，这正是学习任何一门武艺应遵循的原则。

从扎马碌桥开始，便可见到洪家拳是一种注重实用气力的练习，不依赖于花哨的手法。“洪家讲桥马，蔡家讲快打”、“洪家桥马，佛家快打”，这些流传下来的谚语进一步强调了这一点——没有桥手和马步，就无法构筑完整的一套招式。而前辈们在这两者的基础上投入大量时间苦练才能够领悟其中奥妙的人，那已经踏上了成为真正内行人的道路。

bridge and horse are the foundation of the Hong family fist, containing the five external requirements. The Hong family fist has internal and external five requirements, which refer to the fundamental principles for martial artists to cultivate their bodies as well as the methods for applying martial arts.

Internal Five Requirements

The internal five requirements include Jing (精), Li (力), Gu (骨), Qi (气), and Shen (神). These five elements are interrelated and form the basis for martial artists' cultivation of body and mind, as well as the fundamentals of martial arts. They correspond to dragon, tiger, leopard, snake, and crane fists respectively. Practicing these five fists together with their corresponding internal requirements can result in a strong physique, stable stance, sharp vision, solid courage.

After attaining enlightenment by practicing these fists alone at Shaolin Temple's ancient trees under Master Wong's guidance from his teacher Xingyuan who had learned it from an old man named Tang Gongshi who was a student of Tai Chi master Wang Zongyue who received it directly from Chen Tianshi one generation after another till they reached back to Zhang Sanfeng himself through generations until finally reaching back to Chang Sanfeng himself through generations until finally reaching back to Chang Sanfeng himself...