plz help me

hi guys,
any 1 got a abit nf7-s 1.2,can u help me 2 flash mine as i dont have a clue can u tell me exacly what 2 do as i dont want 2 kill my bios by doing somthing i dont understand,i.e what 2 type in dos? do i unzipp the bios b4 writing it 2 floppy?
thx a lot guys n galz u info is gold

http://www.abit-usa.com/downloads/

http://www.abit.com.tw/abitweb/webjsp/english/download_content.jsp?pTITLE=NF7-S&#Bios

download the flash utility and the BIOS. look on abit's site for directions. half the fun is learning