Where can I download a higher version of linux install the software and have installed the tutorial ?

I want to install a virtual machine under VMWare high version linux,
best kernel 2.6.30 above , and is 32-bit ,
I ask where to download ?
and if there is to teach how to install VMWare virtual machine ? Thank
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http://www.ubuntu.com/download
download a dvd and then create a virtual machine virtual machine , using your download dvd installed on it.
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now linux and windows installation as very simple. Very simple