Hi Kareem,
The easiest way I know is using the ALE transfer with IDOCs.
BD10 (for customer f.e.)
You first need to set up the interfaces in transaction SALE. See there for documentation. Once itz is done it works fine and also regular updates can be executed.
Be carefull when sending IDOCs to a productive environment.
Regards
Matthias
2nd.
Just saw you may look from the training point of view. If you need to set up training course material try LSMW or eCATT
M.