You will not get a .bin file from here.
Download the .bio file from here: Download BIOS Update [KLZ8711D.86A]
Put it on a fat32 formatted usb stick, use the USB 2.0 ports on the back of the board, and use the recovery method.
Also, this bios has not been updated in almost 3 years, so I am curious why you are updating it now.
Also, I have the same board, and updating to 0457 did not hurt one bit.