1. Leave the 3 partitions that Windows 10 and 11 create. You may want / need the recovery partition one day.
2. File History backs up files you designate. It is not a whole disk backup. I use Sync Back Pro for this as it is better in my circumstance.
3. Windows 7 Backup. See the article. This is for moving Windows 7 files to Windows 10.
You can use your PC's Backup and Restore feature to help you move all
your favorite files off a Windows 7 PC and onto a Windows 10 PC. This
option is best when you have an external storage device available.
Here's how to move your files using Backup and Restore.
Windows 7 backup
4. Reset this PC. Uses the recovery partition to reinstall Windows either fully or Keep Data. I use the Media Creation Link for this purpose.
5. System Restore. This uses System Restore points. My luck is that the restore point I need is not there / was not created. I do not find this feature to be robustly useful. You can assign as much space as you want. I have other backups and do not use this.
Otherwise, to belt and suspender - I do not tamper with the 3 Windows partitions. Save space in Windows (large files) or get a bigger disk.
Note: I strongly suggest not moving or deleting Windows folders that you do not fully understand real well. Some USERS folders are not readily moved (whole folder).
Followup: You later noted your Recovery Partition was 24GB. Normal size for this is about 1GB. If you cannot tix, then properly reinstalling Windows is now a good idea.