asrock b450 pro 4 f

I am trying to update my ASROCK B450M-Pro4 mobo to 5.30, it is currently on 3.90, I extracted the BIOS SW and put it on a USB 2.0 drive formatted to FAT32 and connected it to a USB2.0 port on the mobo. However, when I try and use the Instant Flash I get the "no image file detected" error, I have...

Hi guys new here. Sorry to bother as well I've looked everywhere for answers. I have very little knowledge on PCs in general just the YouTube and research I've done, and decided to build one, after a long struggle I completed it but in the Asrock EUFI there's no m.2 detected (WD green 250gb)...