how to upload database to free web hosting

Question

hello, sir 

This afternoon, i have presentation for semester project.
i need to upload my system to free web hosting. Then, i choose free web hosting www.somee.com.

my problem is, i dont know how to upload my database.
i create my database using phpmyadmin.

plss...guide me step by step.. start how to export the file from phpmyadmin.