编者按：洪拳，广东名拳之首，威震岭南百余年。影视作品的热潮虽使其在国内外一度兴盛，但缺乏深入理论研究，只是表面的繁荣；尤其是李连杰先生演绎的夸张动作，对洪拳发展产生了极大的负面影响，甚至误导国际武术界认为那是一种正宗的洪拳表现。这一现象让洪拳界内的高手感到忧虑，他们立即对洪拳进行了深入挖掘和全面研究，以期有所建树。其中，武术家周至誌先生的文章，对洪拳有全面的宏观把握，代表了该理论研究领域的先进水平，其价值对追求深层次理解和掌握奥秘的人士而言，是一个难得的机遇。

"小成三年中，大成十年功"不论何门武艺，都离不开坚持不懈和长期努力，这就是南派称之为功夫。林世荣先生在《虎鹤双形拳》的自序中曾说："一道真气，一身真功"，要明规矩、习标准，然后以气力加持并善于接桥。明此则能进步，更从而求横直吞吐、进退出入等四到之秘、五门之法、八面之形及生死路线。这便是学武先寻找明白教诲了解其理，然后再用力量并持恒久，将其融会贯通，就是这道理。

洪家拳从扎马碌桥开始，便是一种实实在在的情感与力量结合，没有花哨可言。“讲桥马”“讲快打”，这些流行谚语更加强调了无论哪一种都离不开桥手与马步这一基础。而前辈们在桥马上投入三年的苦修也是普遍现象。如果没有稳固的地基，即便技巧再高也难以抵御攻击，因此练习者必须通过苦练来领悟其中奥妙，从而进入真正的大师级别。

bridge, which contains the outer five essentials of the art. The inner and outer five are interrelated, forming the foundation for martial arts practice.

Inner Five Essentials

Jing (精): The core of the inner five essentials, representing vitality and energy.

Li (力): Strength derived from muscles and bones; strong bones and thick muscles yield great strength.

Gu (骨): Bones that are sturdy provide a solid foundation for martial arts practice.

Qi (气): Life force or breath; essential for maintaining physical health and balance.

Shen (神): Spirit or consciousness; guides movements in harmony with nature.

The inner five represent fundamental principles in martial arts training while also serving as a guide to spiritual cultivation. Practitioners must focus on cultivating their internal energy through meditation, breathing exercises, and physical training to achieve balance within themselves.

Outer Five Essentials

Bridge: A foundational stance used in many Chinese martial arts styles including Hong family fist style.

Ma: Horse stance is another important stance used in Hong family fist style that provides stability during combat situations.

These two stances form an integral part of practicing Hong family fist style as they help practitioners build up their endurance, agility, power & speed by developing their leg strength & stamina while simultaneously improving posture & overall body structure.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.)

22.)

23.)

24."

25."