To restore your website from a manual backup you need to complete 2 steps:
1) Restoring the files.
Log in to your hosting through the FTP:
Now just upload to the server all the files you stored locally.
2) Restoring the database.
Log in to the database manager:
Choose your database:
Choose the .sql file on the disk and click Go. Now the database will be imported. You should see something like this:
If you experience problems with the import you can delete all the tables from the database first. Before that would be nice to do another backup just in case.
To delete all the tables from the database you need to click Structure and then Check all the tables:
After that you need to choose Drop from the dropdown menu:
And then confirm your action on the next screen.
Now your database is completely empty and you can proceed to restoring it from the .sql file.