Win 7 monthly updates

[bong.mau]

Hi
(i have some questions to ask, so i will open during these days a topic for each one... (forgive me))
Env: Win 7 x64  SP1 + convenience roll up
System is very stable...
Looking at Microsoft update catalog,MS realeses a monthly quality roll up for win 7
What does it means ?
I have to install each one  from 2016 to 2021 ?  (after the convenience roll up of 2016)
Or are there single files that groups the updates ?
Next, If it is possible i want to update my win 7 up to the 15 Genuary 2020 message about migrating to win 10 ..What is the monthly update that introduce the warning ?

Thanks in advance

Maurizio