Comfort Zone 1: ha dhageysanin cabsiyahaga Assumtion malada xun Lacala kwrn hadde dhici weyso sidas io sidas Kwrn haddi ad ku fashilantid kwrn haddi wax is padali wayan ama ad ku qasartid :---Marwalba cabsi wey jirta balse ha u ogolanin cabsidas in ay ka awod badiso oo ay ka hor istagto howshii ad qabaneysay ama fursadii :--- 3 second strategy marwalba ad doneysid howl cusub ina bilawdid inti adan guda galin 3 seccond naftada sii kadib bilaw 3 seccond qado kadib sii wad kaliya nafsadada haku qadato 3 secc in ay cabsato kadibne bilaw howshaas 1 2 3 dheh kadib bilaw u bareer cabsida sidas waxey ku surta galineysaa in ad ka baxdid cabsida 2: culeys saar naftaada Haddi ay jiran in ad naftada wax kuso kordhiso ama ka badasho culeys saar sidii iney waxas yihin haddi ad sameyn weydo ad dhimaneysid. Culeys kugu filan isisaar si waxasi kugu shaqeyan tusale haddi lagu dhaho 100 push-up samey haddi kale walagu dilaya wad sameyn adigo waliga 5 xabo xita samey horeyna u train greyn sababtane wa presure ka io culeyska lagu saray adne sidas okale iska sar culeys si ay howshada kuuu qabsonto :--- marwalba oo an culeys isisarno wa markasta oo an natijo arki karno gulne u dhawnahay. Tasine cid kale haka sugin ee naftada presure saar. 3: dajiso goal yaryar Lahaw hadafyo yaryar Tusale dheh waxan sameynaya malin walba 30 daqiiqo jimicsi ah ama 1000 talaabo ayan qadaya kadib tartib tartiib ayad wax ugu dareysaa kaliya caddey oo qeex ujedkaga kadib waxad arkeysa natijo waxeyna kugu dhiragalineysa in ad si wadid howsha. :--- tusale waxad rabta inad wax aqriso ha dhihin bugan dhan ayan aqrinaya ee dheh kaliya manta 3 page ayan aqrinaya kadib malinba malinta ka dambeyso wax ayad ku dareysa ila ad ka dhameyso buga oo dhan. 4: fillo in waxkasta bilaga adagyihiin. Xasuuso waxwalba marka ugu horeyso ad bilaweyso in aysan noqon donin sida ugu wngsn balse ay noqon donan sida ugu fcn malinba malinta ka dambeysane qaladadkaga ayad saxe ila ad kan ugu fcn ka noqoto :--- fahan bilawga in ay adagyihiin waxwalba mana noqon dontid qofka ugu ficn ee waxaas sameya. :--- sii janis naftada markii ad u muqato mid an waxba aqon cos wa markagii kugu horeysay haka filan naftada in bilawga hore si sax u sameyso waxwalba ogaw ine yihiin bilaw cusub. :---sida ugu fudud ad uga bixi kartid comfort zone kaga wa in ad ku celcelisid waxyabaha ad dareneysid in ay adagyihiin wayo mln kasta ma noqon dontis shalay sidii ad ehed :--- Wa in ad fahanta marwalba oo ad wax ku celceliso waa marwalba oo ad noqon donto mid ku fcn waxas uu qabanyo 5: badal deegaankaaga Badana degankena qeyb weyn ayu ka qata comfort zone kena ha noqoto mesha ka shaqeysid ha noqoto meshad dagantahay ha noqoto asxbta ad ledahay io dadka la kulantid si malinle ah. :--- marwalba koritanku wuxu yala dhinaca kale ee comfort zone :--- badal deegaankaga io dadka kugu harereysan si ad comfort zone kaga uga baxdid. 6: in aad jogteyn sameysid {stay focus} Haddi adan jogteyn sameyn waliga kama baxeysid comfort zone kaga :--- waxkasta oo adan ku ficneyn ku celceli oo sii jogtey :--- haddii adan ku celcelin io jogteyn sameynin comfort zone kaga kama bixi dontid natijane ma sameyn dontid. :--- si aad comfort zone kaga uga baxdid ama ad uga baxdid meshan ad ku dareneysid raxada io koritan la anta wa in ad waxyabaha cusub u badashid wixii hore ad sameyn jirtay ku celcelisid siina jogteysid tasine waxey ka cawineysa inad darentid koritan joogto ah oo ka duwan meshii hore ad tagneyd. Wlai ben ma ficne xaliye waxan ka aminsana nin sheko danyer io nag un ka hadla lkn xaliye cusub ban bartay. Thank you ustaad sharaf io karamo korkaga ha ahaato.👏🙌
Mcalin waxan kala so hadlaaya muqdisho ...maclin waxan sigeysanaya tan iyo ilaa wagi aan so qan garay hadane waxan jira 20 sano seen iskaga jojiya macalin ma daawo ayan ubahanahy mise wan ka hortagi kara .......pleace tas i fafahi usta👏
Dhibka iigu badan ee i haystaba waa safar ban galay shaqu u baxay waban ku guldareystay gul darada anuu waxban kabartay lakin dadkaba mamamamamama odhonaya wan ka xanaqaa oo aan iskaga tagaa
@@caancaandhalay3349 marka arkey in an noqday qof dadka kle ka duwan wax asxbna an lehen an ogadey in waxa sidan i galayo ay yihiin siigo iyo porn 1) Waxa iska jaray beenta an isku shegi jiray o aheed maba iska den karo 2) guriga an ku nolahe mesha an kajifto wan badalay sida in an sarirta dhinace talay ka qadey adiga iska dheh guriga dhana kala warejiye 3) kalinimada iska ilaliye mudo 3 bill ah ano uso carari karo qolka o energy badan hayo ayan is celin jire 4) ogow qof kuma cawin karo sababta waxa laga yaba kaliga le ad ogtahe lkn wajigaga iyo hadal kaga iyo aya eber noqonayo marki danbo wax is dhahe maxey dad ka ku jeclan wayen sababto ah dadki wad ka fogane o maba jeclesanesid in ad dad la jogto Marka qof kasari karo majiro salada marka tukato Allah bari 5) gacma haga waxa kontrola maskaxdada mar walbo energy kuso galo maskaxdada wey ku rixeysa wexey ku dhehe manta bis manta bis dabin kas le mar walbo kuguso lalabanayo 6) udul qado haka yelin maskaxdada kalinimada iska ilali 7) malmo hatirsanin inti ad nolaneso ma ogid malmo tirsiga dhibatado leyahe waxa kamida malin kasto wa xasusane Malin ka danbena wad ku dhace hadana waso bilabe 😍😍😍😍 Intas an aniga sameye iyo kuwa an so kobi karin sidas waxan uga maqanahe sigeysi iyo porn 8 bilood cml game ka dhibato sas ah maleh waqtiga free ga atahe wa iska dheli karta o waxba kuma dhibayo hada tahay arday
Waxan hada an kuao qore dhira gelin ha uqadan isku dey in ad ka run shegto Wax badan rafad wad mare wan kulabtey iyo waxas iska day inshallah Mida kale hada samen karto tinta madaxa kugu talo iskaso wada xiir o basayuul iskaso dhig waxa kuso bexeso tin xoga adag o anan daadanenin
