I will make an example from PWtorrents tracker , but there are some ground rules :

1) Make sure to read the upload rules of the tracker very well.
2) Prepare a good description for your torrent.
3) Make sure that u will be able to seed this torrent with good UL speed and for a reasonable time.
4) Follow the pre requirments and the uploading rules of the tracker or you will be risking your upload rights.

1st step : In every tracker that doesn't mind regular users upload you will find an UL button somewhere

2nd step : find the tracker announce URL and copy it



Now Open utorrent and follow the video :



I guess so far so good , last step , go back to ur tracker and do the following:



After you are done , go to the browse torrents page DL your torrent and start seeding , and don't forget to put the seeded files in the designated upload folder of the Utorrent.