三害者何?一曰努氣,二曰拙力,三曰挺胸提腹。用努氣者,太剛則折,易生胸滿氣逆,肺炸諸症。譬之心君不和,百官自失其位。用拙力者四肢百骸,血脈不能流通,經絡不能舒暢,陰火上昇,心為拙氣所滯,滯於何處,何處為病,輕者肉中發跳,重者攻之疼痛,甚之可以結成瘡毒諸害。挺胸提腹腹逆氣上行,不歸丹田,兩足無根,輕如浮萍,拳體不和,即万法亦不能處時中地步。故三害不明,練之可以傷身,明之自能引人入聖,必精心果力,剔除净盡,始得拳學入門要道,故書云:樹德務滋,除惡務本。練習諸君,慎之慎之。

What are the Three Harms? The first is called “Exerting the Qi,” the second is called “Clumsy Strength,” the third is called “Sticking Out the Chest & Raising the Abdomen.” Using “Exerted Qi,” is too rigid & may be broken, it can exchange a healthy chest for one filled by an adverse Qi, causing the lungs to be scalded by various illnesses. It is as if the Heart’s Ruler is out of harmony, & the Hundred Officials have lost their positions. Using “Clumsy Strength,” impedes the blood vessels’ circulation throughout the body, prevents the Channels & Vessels from opening freely, causes the Yin Fire to rise, the Xin to be dull & the Qi to be stagnant. Where there is stagnation there is illness, in less serious cases the flesh will jump when hit, in more serious cases an attack will cause aches & pains, & at its extreme it may form poisonous sorest for various kinds. With a “Stuck Out Chest & Raised Abdomen,” the adverse Qi moves up, not returning to the Dantian, the two feet have no roots, light like floating duckweed, the fists & body are out of harmony, that is ten thousand Methods also cannot find a place to deal with being hit during this situation. Therefore, training may harm the body unless the Three Harms are understood clearly, understanding them for yourself can lead you to enter Sagehood, for surely the utmost care results in strength, discarding mistakes & rejecting stagnation. Only then are you ready to study boxing & enter the door of the essential Dao. Therefore the book says: “Cultivate virtue to attend to growth, remove evil to attend to the root.” Practice very cautiously, ladies & gentlemen. 

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