形意拳，是中国传统武术中声名显赫的优秀拳种，与太极、八卦并称为内家三大名拳。
Xingyi Quan is a well-known Chinese traditional wushu technique that is historically and technically related to Tai Chi and Bagua.
宋氏形意拳是形意拳的一个流派，由清末民初武术家宋世荣先生创立，至今已成为一整套系统的武学体系。
Song is one of its most renowned schools, founded by wushu artist Song Shirong in the late Qing Dynasty and systematically perfected over centuries.
付洪波练习形意拳。Fu Hongbo practices Xingyi Quan. /CGTN
付洪波，是形意拳中宋氏形意的武字辈传人。习武约30多年。
Fu Hongbo is a 'Wu' generation disciple of Song-style Xingyi Quan who has been practicing wushu for over 30 years.
形意拳来源于古战场，是由枪法脱枪为拳演化而来的。“练习长枪，可以使我们的周身形成一个整体的旋转力，按照持枪的方法演练武术，这样的话，力打出去以后，所有的力爆发在一个点上。”
Xingyi Quan sprang from ancient battlefields by imitating the movements of the spear. 'Through practicing with the spear, we create a rotating force around the body. Practice as if you were holding a spear, and the strength bursts in a single spot.'
付洪波在练习长枪。Fu Hongbo practices with a spear. /CGTN
付洪波所练习的宋式形意拳是以发力为特色，瞬间的抖炸能发出一种很强的力量。会出现一种声音，这种声音是综合了很多因素。可能有衣服的摩擦声，有脚步的声音，其中最重要的就是筋骨之力。身上的筋膜在不停的练习以后，形成了像甩鞭子一样的鞭梢的力量。
Song-style Xingyi Quan features strength bursting in a flash. Its sound mixes many elements together. There might be the friction of clothes or the sound of footsteps, with the strongest power emanating from the tendons and bones. Through sheer repetition, the burst of power resembles a whiplash.
付洪波教学生如何发力。Fu Hongbo (right) teaches how to burst strength. /CGTN
中国武术讲究的是筋的锻炼。形意拳讲究站桩，站一个大的桩，把身上的筋挑起来。
Chinese wushu emphasizes exercise of the tendons. There is a position called Pile Stance that exposes all the tendons of the body.
形意拳是走直线的，因此发力的方向一定要直，发力要整体集中在一点。付洪波用一条毛巾教学生如何发力，“瞬间拉直这条线，你看毛巾就是这条线。拳如果打到歪的地方，力量就散掉了。得让我们整体全身的力量往前走，往前冲出去的感觉。”
Xingyi Quan's moves go in a straight line, so when practicing Xingyi Quan, one has to punch straight and focus all strength to a point. Fu Hongbo often teaches how to burst strength by using a towel. 'Straighten the line in an instant, like this towel. If you miss the target, your power will be dispersed. Keep the entire body's strength forward, as if you were rushing out.'
付洪波走进旧书市场寻找前人经验。Fu Hongbo in a second-hand book market. /CGTN
内诚于中，而行于外，身体和内心是统一的。付洪波认为最重要是如何提高内心的修行，因此每个周末他都会走进旧书市场，希望在那里可以找到一些前人留下的经验。
A famous saying goes, 'Keep an honest heart and act.' The body and the heart should be unified. To practice wushu, the key question is how to cultivate the mind. Fu Hongbo regularly frequents the second-hand book market on weekends, hoping to find inspiration in the older generations of practitioners.
“普通人又不懂，只有我们知道。所以说我们就要多翻翻，多看看，然后看看里边有没有相关的文字。”
'Outsiders wouldn't understand it like we do. That's why we have to read more: There might be written records.'
付洪波通过核雕来修正内心的状态。Kernel carving helps maintain a tranquil mind. /CGTN
“一生对敌者，十之二三，对己者十之七八。”有很多的敌人是来自于我们内心，练拳的时候内心的各种不平衡，不敢放松去发力。
Another saying goes, 'For one's entire life, we seldom face real opponents, yet we must face ourselves every day.' Most opponents come from the heart. While practicing Xingyi Quan, one may feel the internal imbalance that makes the practitioner hold back.
付洪波喜欢核雕，核雕属于微雕技艺。有的部位细如发丝，在核雕过程中需要放松身体，内心一定要静，但是手在冲刀的时候却需要很强的爆发力。这种状态能够帮助练习者理解形意拳中动与静的关系。只有真正地放松并放空，身上才能出现强大的爆发力。
Fu Hongbo likes kernel carving. It's a kind of miniature art, with some detailing being as thin as hair. While carving a kernel, it's important to keep the body relaxed and the mind tranquil, but explosive force is still sometimes needed. This helps practitioners understand the relationship between movement and stillness in Xingyi Quan. Only when you feel totally at ease can you burst out with the strongest power.
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