On your server / cpanel look for ftp accounts and create a new ftp account.
Make sure access is given to public_html directory or the path on which your opencart is installed.
Note down details in some text file.
And then add this details in System - Settings - Ftp.
If you want to test your ftp. Download filezilla server software and add those details and test it to make sure its correct.
Once you add correct details while uploading you can upload .ocmod.xml files or .ocmod.zip files. Else it shall say you invalid file.
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