Submitting a sitemap

I use Yoast for SEO. In it is the sitemap option when I click on the sitemap button it gives me a webpage with my domain.com followed by “/sitemap_index.xml”. On that page is a list of about nine or ten links that have my domain and end with something like “/post-sitemap.xml”, “/page-sitemap.xml”, etc…

Do I need to submit all those .xml links to Google or just the one with my domain.com followed by “/sitemap_index.xml”?

Some things I have read online or saw on Youtube say you do all them. Others say you don’t want to submit too often and too many site maps to Google, because it will have a negative affect on your ranking.

So which is it? Thanks!

Pat