Rsync is nice for remotely copying files over an encrypted connection. For a typical usage do:
rsync -ahvu --progress \ --exclude 'folder/you/dont/want/to/copy' \ --bwlimit=200 \ -e ssh /source/directory/to/copy/* \ firstname.lastname@example.org:/path/to/where/you/want/to/put/it
Of course you can put this all on one line, but this shows how each thing works. The bwlimit limits bytes, not bits, so 200 really is about 1.8Mbps or so
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