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Existing methods of 3D dthus limiting the scope of their practical applications. In this paper, we propose a novel regression framework which makes a balance among speed, accuracy and stability. Firstly, on the basis of a lightweight backbone, we propose a meta-joint optimization strategy to dynamically regress a small set of 3DMM parameters, which greatly enhances speed and accuracy simultaneously. To further improve the stability on videos, we present a virtual synthesis method to transform one still image to a short-video which incorporates in-plane and out-of-plane face moving. On the premise of high accuracy and stability, our model runs at 50 fps on a single CPU core and outperforms other state-of-the-art heavy models simultaneously. Experiments on several challenging datasets validate the efficiency of our method. The code and models will be available at https://github.com/cleardusk …