You 180CM65KG are a little lighter than the standard weight. Do you still need to lose weight? Unless you have almost no muscles, you should drink less, eat less McDonald's and play more. Anaerobic exercise and aerobic exercise can be combined, which can not only exercise body lines, but also improve physical fitness. Having muscles is not equal to good physique, and physique is more important than muscles. Running for five minutes every day is enough. Bend your knees again, raise your hands horizontally like a zombie, then kneel 90 degrees and keep your waist straight. This exercise can't be finished quickly. Bend your knees as slowly as possible and get up slowly, so that you can squat 90 degrees and then stand up straight, doing it 30 times a day. The first thing to do when you get up every day is to lie flat on the bed, straighten your feet, and then lift your legs up and down 10CM, relying on abdominal muscles to tighten your back muscles and support the weight of your legs, preferably for about 30 seconds. These three exercises should be done every day, which is difficult at first. After 65,438+00 days, increase the amount. Jog for 65,438+05 minutes every day, bend your knees 60 times, and lie flat and lift your legs for 40 seconds (this action is the most difficult). After two or three months, you can increase the amount or other exercises according to your own situation. As for the face, I don't know how to reduce it. You'd better consult a beautician.