Moving a live site to local

i have been having trouble with the server and internet while building a website, so i made a copy of that website.

i made a copy of the website with updraft plugin and duplicator plugin.

I am trying to figure out how to “upload” that copy to local flywheel (+ changing info so it doesnt just redirect to the live site) and start working on local.

how do i do this?

I would do it manually.