If you are struggling with getting phpmyadmin working, you should definitely contact 1&1. If you are struggling with understanding phpmyadmin, well, I guess you will have to continue learning. Consider reading http://docs.moodle.org/23/en/Site_Backup_for_Low-tech_Users. Or put "moodle backup phpmyadmin" into Google.
Installing and upgrading help
Installing on Linux MInt (novice at linux and moodle)
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