Right click on your respective project in project windows
Then select team option > then select Synchronize with repository option
then it will display above dialogue > click on it.
then u your will get the synchronize explorer bar with your project in it
then go to your respective files > right click > commit. then it will show the windows as given below.
so u can write few comment for that file. and click ok.
if the file is new then it will show + on it. but if it on server and on your local and if there are changes then
it will not show u the + sign but there u need to update that file.
so right click on that file and select the update. and same way you will get the window as given above.