📘 QORSHAHA 30-MAALMOOD AROOSKA KA HOR

🎯 Ujeeddada:

Inaad dareento kalsooni, xoog, iyo tamar maalinta guurkaaga, isla markaana aad yeelato habeen aroos degan, xushmad leh, iyo kalgacal badan.

🗓️ Usbuuca 1–2: Bilow Fudud & Is Diyaarin

✅ Socod 15–20 daqiiqo maalin kasta
✅ 10 push-ups + 10 squats subax kasta
✅ Biyo badan cab (2–3 litir maalintii)
✅ Cunto caafimaad leh:

• Ukun la kariyay
• Moos
• Laws (almond)
• Kalluunk yar
• Qudaarta cagaaran

⛔ Ka fogow:

• Cabitaanno sonkor leh
• Cunto shiilan iyo baruur badan
• Buskud iyo rooti cad badan

🗓️ Usbuuca 3–4: Tamarta & Xoojinta Kacsiga

✅ Socod 30 daqiiqo maalintii + stairs haddii la heli karo
✅ Kegel Exercises (3×10 jeer subax/galab):

• Adkee murqaha futada ama meesha xagga hoose (sida aad kaadin joojin lahayd), hay 5 ilbiriqsi, sii daa.

✅ Plank 20–30 ilbiriqsi maalintii
✅ Leg Raises – 10 xabo subax walba
✅ Seexo si fiican – nasasho ku filan maalin kasta
✅ Cunto raaxo-dhis ah habeenkii:

• Moos + malab
• Ukun
• Caano ama shaah fudud

🧠 Nafsi ahaan & Maskax ahaan

✅ Ka fogow filimada xun (porn) – waxay hoos u dhigaan rabitaanka iyo kalsoonida
✅ Qor 3 waxyaabood oo aad ku faanto maalin walba
✅ La sheekeyso xaaska mustaqbalka si kalgacal leh
✅ Ha is barbardhigin rag kale — waxaad tahay nin gaar ah oo diyaarsan

🌙 Habeenka Arooska:

✅ Seexo goor hore
✅ Cun cunto fudud (ha ahaato mid aan baruur badan lahayn)
✅ Is caddee oo caraf carfi ah u isticmaal
✅ Galmo ku bilow dhunkasho, taabasho, foreplay – dulqaad ku dhis
✅ Isticmaal lubricant (saliid fudud) haddii qoyaan yari jirto
✅ La soco dareenka xaaska – ha ku degdegin
✅ Galmo kaddib la hadal, la dhoolla caddayso, la seexo si raaxo leh

💬 Talooyin Gunaanad Ah

• Galmada guurka waa safar, bilowgiisuna waa jacayl iyo is faham.
• Ha ka cabsan “waan guuleysan doonaa mise maya?” — kalsoonidaadu waa furaha.
• Haddii aad daasho ama wax walba si fiican u dhicin habeenkaas, ha walwalin. Waa bilaaw nolol dhan.

✨ Ilaahay ha kuu barakeeyo guurkaaga Saed!